<prompt> Iketsetse mokhoa oa metsotso e leshome oa HIIT.nan  <response>: Instruction in English: Construct a ten-minute HIIT routine. . Response in English: Heres a sample ten-minute HIIT routine that you can follow: 1. Warm-up: Jog in place for 2 minutes to get your heart rate up and prepare your body for the workout.2. Jump Squats: Start with your feet shoulder-width apart, and lower your hips back and down while keeping your chest up. Push through your heels to jump explosively off the ground, landing softly back into the squat position. Repeat this for 45 seconds, followed by a 15-second rest.3. Push-ups: Assume a plank position with your arms extended, hands shoulder-width apart. Lower your chest to the ground, then push back up to the starting position. Do this for 45 seconds, followed by a 15-second rest.4. Mountain Climbers: Start in a high plank position with your core tight, and quickly bring your right knee to your chest, then switch to your left knee. Alternate between both knees for 45 seconds, followed by a 15-second rest.5. Burpees: Begin by standing with your feet shoulder-width apart, then lower down into a squat, placing your hands on the ground before you. Jump your feet back into a plank position, then lower your chest to the ground. Quickly push up, then jump your feet back to the squat position before exploding up into a jump. Repeat the movement for 45 seconds, followed by a 15-second rest.6. Bicycle crunches: Lie on your back with your hands behind your head, and one knee bent to your chest, while the other is extended. Twist your body and touch your opposite elbow to your knee, then switch sides. Keep alternating for 45 seconds, followed by a 15-second rest.7. High Knees: Stand tall and run in place, bringing your knees up as high as you can towards your chest. Do this for 45 seconds, followed by a 15-second rest.8. Cool-down: End with some light stretching for 2 minutes to help your body recover and prevent injuries.Remember to keep your core tight and engaged during each exercise, and take breaks if you need to. Its important to listen to your body and not push yourself too hard. . Response in Sesotho: Mona ke mohlala oa metsotso e leshome oa HIIT oo u ka o latelang: 1. Ho iphuthumatsa: Tobetsa sebakeng sa metsotso e 2 ho etsa hore pelo ea hau e otle le ho lokisa mele oa hau bakeng sa boikoetliso. 2. Jump Squats: Qala ka maoto a hao a arohaneng ka bophara ba mahetla, me u theole letheka ka morao le tlase ha u ntse u boloka sefuba sa hao se le holimo. Sututsa lirethe tsa hau hore u tlōle fatše ka ho phatloha, u khutlele butle sebakeng sa squat. Pheta sena ka metsotsoana e 45, me u latele metsotsoana e 15 ho phomola. 3. Li-push-ups: Nka sebaka sa lepolanka u otlolle matsoho a hao, matsoho a arohaneng bophara ba mahetla. Theola sefuba sa hau fatše, ebe u sutumelletsa morao sebakeng sa ho qala. Etsa sena ka metsotsoana e 45, e lateloe ke phomolo ea metsotsoana e 15. 4. Lithaba Tsa Lithaba: Qala sebakeng se phahameng sa mapolanka ka mokokotlo oa hau, me kapele u tlise lengole la hao le letona sefubeng sa hao, ebe u fetela ho lengole la hao le letšehali. Ho fapanyetsana pakeng tsa mangole ka bobeli bakeng sa metsotsoana e 45, ho lateloa ke phomolo ea metsotsoana e 15. 5. Li-Burpees: Qala ka ho ema maoto a hao a arohane ka bophara ba mahetla, ebe u theohela tlaase ho squat, u behe matsoho fatše ka pela hao. Tlolela maoto a hao morao sebakeng sa lepolanka, ebe u theolela sefuba fatše. Ka potlako sutumelletsa holimo, ebe u qhomela maoto a hao ho khutlela sebakeng sa squat pele u phatloha ka ho qhomela. Pheta motsamao ka metsotsoana e 45, o lateloe ke phomolo ea metsotsoana e 15. 6. Ho lla ka libaesekele: Robala ka mokokotlo matsoho a hao a le ka mora hlooho ea hao, me lengole le leng le khumame sefubeng sa hao, ha le leng le atolositsoe. Sotha mele oa hau ebe u ama setsoe sa hau se fapaneng lengoleng la hao, ebe u fetola mahlakoreng. Lula u fapanyetsana metsotsoana e 45, me u latele metsotsoana e 15 ho phomola. 7. Mangole a Phahameng: Ema ka bolelele me u mathe sebakeng seo, u phahamiselitse mangole a hao holimo kamoo u ka khonang ho ea sefubeng sa hau. Etsa sena ka metsotsoana e 45, e lateloe ke phomolo ea metsotsoana e 15. 8. Pholiso: Qetella ka ho otlolla leseli ka metsotso e 2 ho thusa mele oa hau ho hlaphoheloa le ho thibela likotsi. Hopola ho boloka mokokotlo oa hau o le thata le ho sebetsa nakong ea boikoetliso bo bong le bo bong, me u nke khefu ha ho hlokahala. Ho bohlokoa ho mamela mele oa hau mme u se ke ua iqobella ka matla. 