• MyEVO
    • FAQ
    • Insurance refund
    • Careers
    • Contact Us
    evo fitness evolvedevo fitness evolvedevo fitness evolvedevo fitness evolved
    • What is Evo
      • What is Evo
      • Philosophy
      • EVO Manifesto
      • EVO Academy
      • EVOMOVE
    • Training
      • Training
      • Personal Training
    • CLUBS
      • EVO Basel
      • EVO Bern
      • EVO Geneva Acacias
      • NEW – EVO Geneva Champel
      • EVO Geneva Eaux-Vives CEVA
      • EVO Geneva Rue de Lausanne
      • EVO Lucerne
      • EVO Zurich Enge
      • EVO Zurich Oerlikon
      • EVO Zurich Schaffhauserstrasse
    • Blog
    • Join now
    • Free trial
    EN
    • FR
    • DE
    ✕

    Tabata, EMOM & AMRAP: why you should do HIIT

    21st July 2021
    HIIT

    Short-burst exercise isn’t only perfect for those short on time — it’s also a flawless match for those looking to add variety to their workouts. Like all good things, HIIT (short for High-Intensity Interval Training) comes in a range of different forms, with a wide span of benefits. Tabata, EMOM, AMRAP: each HIIT-inspired workout has its own benefits.

    Depending on who you talk to, high-intensity exercise can mean many things – and it’s easy to get your cardio confused. EMOM? AMRAP? All these acronyms make fitness lingo less wordy, but there’s a lot to remember, TBH.

    To make HIIT simpler, let’s break down the quick and sweaty details of interval training, as well as its three most popular variations.

    What, exactly, is HIIT, IRL?

    You may already know this, but a reminder of the science is always helpful.

    HIIT’s been around for a long time, taking the form of short bursts of intense activity combined with periods of rest. Often involving a combination of cardio workouts and strength training, it’s a dream form of exercise for anyone wanting to boost cardio and muscular endurance.

    Typically, a HIIT session takes less than 30 minutes to complete – with no longer than 20 seconds of 110% effort and 10 seconds of rest.

    Why do HIIT?

    HIIT’s well-loved for the way it helps you burn a lot of calories, even up to 24 hours after the end of your workout. This is thanks to a nifty process known as excess post-exercise oxygen consumption. From better brainpower to lower blood pressure, the health effects of HIIT are plentiful. At EVO, we’re also big fans of functional workouts that defy the rules of using fitness equipment. After all, HIIT is a great way to perform bodyweight exercises.

    Tabata, EMOM & AMRAP: 3 variations of HIIT

    Tabata: 20 on, 10 off

    It’s one of the most common forms of training to fall under the HIIT umbrella.

    A fat-burning, fitness-boosting exercise developed by Dr Izumi Tabata, who studied two groups of speed skaters – one exercised for an hour at medium intensity, the other followed his Tabata approach, as follows:

    • 20 seconds of flat-out exercise at maximum intensity (pushing yourself to 110%)
    • 10 seconds of rest
    • Repeat for 4 minutes in total

    The latter group (those following the Tabata model) increased both anaerobic and aerobic levels significantly more than the first group, proving shorter exercise periods with high-intensity activity was the way to go. (Thanks, Dr Tabata!)

    Join EVO Fitness

    EMOM (Every Minute On the Minute)

    EMOM stands for ‘every minute on the minute’. Let us explain – you complete a specific number of reps of a particular exercise within 60 seconds. You can then use whatever time is left within that minute (if there is any) to rest before moving on to the next set of reps.

    If you love a challenge, EMOM is the one. The slower you are at completing your reps, the less time you’ll have to rest!

    AMRAP (As Many Reps As Possible)

    By its definition, you can immediately tell that this type of HIIT workout means no rest until the clock stops. An AMRAP session can be a segment in your training session or a complete workout. This means you can have a 5-minute abs AMRAP within a more extensive workout, or it can be a 20-minute full-body session.

    The R in AMRAP can stand for reps or rounds — and that can alter your training session significantly. For example, an AMRAP based on repetitions can be a period to perform as many reps of specific exercises as possible during that time. As for the one consisting of rounds, you get a pre-planned number of reps for a different number of exercises, and you must do as many rounds as possible during the overall time of that AMRAP.

    Making the most out of HIIT

    You can burn even more fat and calories while working more muscles at once with mixed HIIT. Think of it as a hybrid fitness session, combining different protocols and workouts into one session. For example, alternate intensive sprints with slower-paced yoga, or mix steady-state cardio with high-intensity lifting to fire up different parts of your body.

    Now you know the theory, so let’s get down to business. Why not start with a 30-min HIIT workout?

    Trial
    Share
    0

    Recent Posts

    muscle confusion
    26th September 2023

    What is muscle confusion and how can it help you?


    Read more
    Wie du mit dem Laufen beginnst | how to start running
    20th September 2023

    How to start running — or restart after a break


    Read more
    back to the gym
    30th August 2023

    3 tips to get back to the gym after a vacation


    Read more

    Recent Posts

    • What is muscle confusion and how can it help you?

      What is muscle confusion and how can it help you?

      26th September 2023
    • How to start running — or restart after a break

      How to start running — or restart after a break

      20th September 2023
    • 3 tips to get back to the gym after a vacation

      3 tips to get back to the gym after a vacation

      30th August 2023
    • The importance of proper hydration in fitness

      The importance of proper hydration in fitness

      23rd August 2023
    • Workout of the week: 20-min upper body workout

      Workout of the week: 20-min upper body workout

      21st August 2023

    EVO SWITZERLAND

    Address of Central Office
    Lifestyle Concept AG
    EVO Fitness Switzerland
    Seestrasse 97, CH-8942 Oberrieden
    Email French Area: [email protected]
    Email German Area: [email protected]

    MEMBERS

    • MyEVO
    • FAQ
    • Insurance refund
    • Careers
    • Contact Us

    DON’T MISS OUT ON OUR NEWS!

    Subscribe to EVO's Newsletter full of training tips, workout plans, event invitations and exclusive offers.

    I agree to the processing and storage of my personal data in order to receive EVO’s communications.

    This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

    © EVO Fitness, All Rights Reserved | Privacy Policy | Cookie Policy
    EN
    • EN
    • FR
    • DE
    • MyEVO
    • FAQ
    • Insurance refund
    • Careers
    • Contact Us
    This website uses cookies to improve your experience and measure performance. Personal data will be used for personalization of ads and cookies may be used for personalized and non-personalized advertising. Learn more about that in our cookie policy and privacy policy. By clicking “I accept” you agree to the use of all cookies. If you refuse cookies the website will remain usable, but some services and functionalities may be blocked or may not work.I acceptI don’t accept