High Intensity Interval Training - What Exercises Should You Use?

I like to do a general warm up with what you might call prehab or rehab exercises. And i use isometrics for these. I do this with myself as well as all my clients who have some a joint issues. You've got to look at specific areas that are going to get stressed from what you're about to do. For example, if you're going to be running, your ham strings better be warmed up. If it's just biking, then it's really your knees. So in other words, when i feel ready, that's when i do it. Usually takes me three to five minutes.