There is no “best” I would base it on your conditioning level and strength. Intervals are usually done on work:recovery 1:1, 1:2, 1:3, 1:4. So start with 30 secs work and 2 mins rest 1:4 get done your work out and too tired…not tired enough and change it. Wanna do 1 min work…go ahead and do it and adjust your work rest ratio as needed and number or sets/ reps/cycles as you want.
