High-Intensity Formats



By Nick Gianatasio, NASM-CPT

High-intensity interval training uses alternating bouts of high-intensity exercise with short rest periods to maximize caloric burn and cardiorespiratory fitness in half the time of steady state cardio workouts.  Below are 3 great examples of types of HIIT-style workouts for you to build on your own!

  • Tabata Training: This is a type of HIIT workout with very specific parameters. It's a four-minute workout consisting of eight rounds of 20 seconds of max effort with a 10-second rest at the end.  You have the freedom to choose the movements involved! Anything from a rower to a kettlebell swing or both!

  • Circuit Training: Use a series of strength-based exercises, with no rest between each exercise. The rest comes at the end of a circuit and lasts for 30 to 60 seconds before repeating the circuit or moving to a new circuit!

  • As Many Reps As Possible (AMRAP): This term refers to a specific rep scheme that can apply to HIIT workouts. When this is part of a HIIT workout, you'll perform as many reps as possible of a specific exercise for a set amount of time.  Build your AMRAP workout to hit both cardio and strength exercises over a short time period (10-20 minutes) or isolate one or the other!

No matter which type you choose, HIIT workouts are short and sweet and should generally last no longer than 20 minutes!  Consult your local LifeStart network of professionals for some in-person tips to build a workout!

References: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5819474/

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