Consider this the OG of HIIT workouts! It means you do an exercise - think squat jumps or mountain climbers for 20 seconds. Then you rest for 10 seconds and repeat for 8 rounds. That’s 4 minutes in total!
You’ll see LOTS of variations of this true Tabata timing, though. We might do 30 seconds on and 15 seconds off, or 40 seconds on, 20 seconds off. Or, we might alternate between two moves, doing each one just 4 times. Any of these work-to-rest ratios will improve your fitness and kick up your cardio! And you can also choose to hop on the elliptical, treadmill, or bike for this!
EMOM stands for Every Minute on the Minute! How it works: You do a set number of reps of an exercise (or a few exercises) in a of 60 seconds. However much time you have left in your 60 seconds after you finish those reps is your rest time! For example, let’s say your EMOM workout includes 10 squats to presses and 5 jump squats. You finish both of those in 40 seconds. Then, you have 20 seconds before you repeat again.
You can also make an EMOM workout a little longer. For instance, let’s say you’re going to row 250 meters, do 10 burpees and 5 sit-ups. You have 2 minutes to complete this and then whatever time you have left in those 2 minutes is your rest time, before you repeat from the row! And just like that you have endless ways to keep switching things up!
You might have heard of a “superset” when it comes to strength. It means you alternate two exercises in one set and that same idea applies to a superset HIIT workout. You take two exercises, alternating them for a set amount of time. For example, kettlebell swings and planks. You’ll do 20 seconds of swings, followed by 20 seconds of a plank hold. Or go for 20 seconds of jump squats, followed by 20 seconds of shoulder taps. Both of these alternate lower and upper body moves so one muscle group gets a break while you work the other, but you continue to spike that heart rate. High impact sports bra and elastic leggings are essential gear for HIIT workout.
Another acronym for ya, this one stands for As Many Rounds as Possible. This type of HIIT workout involves choosing a few exercises with designated reps and going through them for as many rounds as possible until the specified time is up. Here’s an example: In 5 minutes, do 10 reverse lunges, 10 drop squats, 10 shoulder taps, and 10 V-ups. When you finish those V-ups, take it back to the top and keep going through. You can choose any number of moves, reps, and total workout time! Most importantly: have fun with it!!