Now, let’s get to the facts – HIIT is the overall circuit type, high intensity interval training; the goal is to perform an exercise continuously for a set period of time, then rest for a short time (ex: 30 secs on, 10 secs rest). AMRAP, EMOM, & TABATA are all considered versions of HIIT training. The primary benefit of HIIT training is muscle endurance and increased strength without the rigors of lifting weights too often. In my experience, at the beginning of a health & wellness journey, many of my female clients are considered about lifting weights and becoming bulky or masculine. So HIIT training is the perfect introduction to training and increasing their aerobic level and confidence.

• AMRAP (as many reps as possible)  – AMRAP requires you to perform an exercise as many times as you can within the allotted time frame, followed by a rest period. For example, you might set a timer for 3:00 and decide you will perform 10 elevated pushups, 15 squats, and 20 skater hops, rotating through each exercise as many times as possible during the timer, followed by 1:00 of rest. You can then choose 3 new moves for the next round of simply repeat the same moves in 2-4 more rounds, depending on how long you want to work out. Planning out your exercises ahead of time is advised and it is wise to group exercises by types if you plan to work the whole body (ex: round 1 – legs, round 2 – arms, round 3 – abs/core; always place core groups at the end of your workout).

• EMOM (every minute on the minute) – EMOM is similar to AMRAP except the amount to time you get to break is based on your ability to get your reps done within a minute. For example, you set a 1:00 timer and decide that the goal is 30 squats within the timer, if you get to 30 reps with 15 seconds left, you can rest for that long. You would then pick another drill and reps, set another timer and repeat the mission. EMOM is highly intense and challenging, so find your burn zone and get comfortable while slowly increasing your rep total per round over the course of time. I recommend that you limit EMOM within your initial workouts to just a portion and not the entire workout as  beginner. Advanced exercisers can go full burst and test your limits.

• TABATA – Developed by Dr Izumi Tabata, this type of exercise requires that you work at a 110% rate (aka, full throttle, do not try to save energy), then rest and repeat. Ideally, you would perform a move for 20 secs, rest for 10 secs, and cycle through the pre-planned moves for a set time of 3-4 minutes. In a short amount time, TABATA has shown to increase aerobic and anaerobic levels in athletes and the every day gym junkie as well. 

Pushing your limits can be quite beneficial, so give each of these exercise types a try and see what works. If nothing else, it can break up the monotony of running through the same routines all the time. If you prefer a more structured, slower-paced, strictly rep-based workout, these may not be enjoyable for you but still might be worth a try to push you past a plateau point in your journey. If you already use HIIT training, giving yourself a break and going with rep-based strength training might be what you need. in the end, just keep working and the best will continue to come your way!

Lastly, I have training programs as low as $75/month that will supplement and guide you to your goals.