I will. Thank you. One thing that I don’t fully understand is when people say increase the intensity of your workout, does that mean I should go all out for as long as I can, which might only be thirty seconds, or should I pace myself to last the full minute, but pace myself in a way that is intense and challenging over the slightly longer period of time?
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Both ways work. However, I'd suggest to pace yourself to last the full minute since this way you're forcing your body to fight till the end (which really burns a lot). This way your endurance also improves.
Once you're stamina is up then you can change your focus onto shorter high intensity workouts. This is what I did and it really paid off.