Could 21, 2025
By Garmin Ambassador Baylee Rayl
Appropriate Garmin health smartwatches supply exercise profiles for HIIT exercises, together with HIIT exercises with on-screen animations and customized timers to assist guarantee each second counts. Prepared for exercise alternatives in your wrist? Garmin ambassador and CrossFit athlete Baylee Rayl outlines totally different sorts of HIIT actions, the advantages of every, examples of HIIT exercises and extra.
HIIT is a time period that has skyrocketed in recognition previously yr. However what does it imply, and the way can it’s helpful for you? HIIT stands for high-intensity interval coaching. It’s any kind of exercise that alternates between intense segments of exercise paired with a hard and fast quantity of much less intense actions or resting time.
HIIT could be programmed in a number of totally different codecs, together with Tabata, EMOMs, AMRAPS and extra. For many people, these phrases appear like a loopy mixture of letters, so let’s break it down and dive into these various kinds of HIIT exercises:
Tabata
Created by and named for Dr. Izumi Tabata of Japan, Tabata is a sort of HIIT train that applies 20 seconds of labor adopted by 10 seconds of relaxation for a set variety of rounds.
In a Tabata exercise of sit-ups, push-ups and air squats (20/10×8), one would do 8 rounds of every motion for 20 seconds of labor and 10 seconds of relaxation for a complete of 4 minutes of every train. When you’re completed with the primary train — on this case, sit-ups — you’d transfer on to push-ups after which air squats. This kind of exercise lets you push at a really intense tempo whereas offering 10 seconds of relaxation for restoration in every repetition.
EMOM
This acronym stands for “each minute on the minute.” EMOM coaching implies that you’ll work on a set quantity of reps on the prime of every minute after which relaxation for the rest of the minute. For instance, if there are 20 air squats that should be carried out in an EMOM exercise, these reps could be carried out on minute 1. If 20 air squats take roughly 30 seconds to finish, then you’ll have 30 seconds left to relaxation till the highest of the subsequent minute.
On minute #1, you’ll carry out 20 air squats after which relaxation the rest of the minute. On minute quantity 2, you’ll full 10 push-ups after which relaxation the rest of the minute. You’ll proceed this sample till the 20-minute mark, finishing 5 rounds of every motion (5 rounds x 4 totally different minute-long workout routines = 20 minutes).
AMRAP
Final up we’re going to uncover what AMRAP is and the way it may be modified as a HIIT exercise. AMRAP stands for “as many reps/rounds as attainable” in a sure timeframe. For instance, if a exercise is written to look one thing like this — 20-minute AMRAP of 10 push-ups, 10 sit-ups, 10 air squats and a 200-meter run — you’ll full as many reps or rounds of that sequence as you may in 20 minutes. As a result of AMRAP exercises can are likely to get lengthy, the depth of the exercise could lower. Nevertheless, AMRAP exercises can be modified to suit the HIIT profile by including in some relaxation.
Primarily, what meaning is that you’ll full as many rounds/reps as attainable in 3 minutes for 3 totally different rounds and can get a 3-minute relaxation between every spherical. With this model, you’ll work at a excessive depth to finish as many reps or rounds of the sequence which you can within the 3-minute window. You’ll then get 3 minutes of relaxation between every AMRAP. You’ll full this 3 occasions. Not too difficult after we break it down, huh?
Now that now we have evaluated just a few totally different kinds of HIIT exercises, let’s dive into why these totally different codecs of coaching would possibly profit us.
- Effectivity. HIIT is the proper format for somebody on the go or with a decent schedule. With a set work-to-rest ratio, you may plan out precisely how lengthy your exercise will take, and you’ll profit from the high-intensity side of coaching.
- Minimal or no tools. For a HIIT-style exercise, you may add tools if you want, however it isn’t all the time essential to get a terrific exercise. Operating, biking, physique weight actions, and so forth., are all nice workout routines to incorporate in your HIIT coaching, which lets you take your exercises wherever you go!
- Difficult. HIIT is HIGH INTENSITY. This implies there will likely be no chatting throughout your exercise interval — we’re pedal to the steel! You’ll be working laborious, and you’ll need that in-built relaxation to completely recuperate so you may maintain your depth excessive. These are exercises you may repeat to see how a lot your health has improved.
Prepared to present these workout routines a check run? Your appropriate Garmin smartwatch comes geared up with preloaded HIIT exercises, and you’ll open your Garmin Join™ app for much more you may obtain. We’ve additionally offered just a few HIIT pattern exercises beneath that can assist you kick-start your expertise.
24-minute Tabata:
For every motion, carry out 20 seconds of intense effort adopted by 10 seconds of relaxation. You’ll full 8 rounds of 1 motion after which transfer onto the subsequent motion. You’ll full 4 minutes at every motion for a complete of 24 minutes.
- Burpees
- Sit-ups
- Air squats
- Leaping jacks
- Push-ups
- Strolling lunges
20-minute EMOM:
For every motion, you’ll full the required quantity of reps on the prime of every minute. You’ll transfer down the listing and carry out a unique transfer at every minute:
Minute 1: 15 kettlebell swings
Minute 2: 12 alternating V-ups
Minute 3: 15 push-ups
Minute 4: 20 air squats
(Repeat till you get to the 20-minute mark. It will equal 5 whole rounds.)
15-minute AMRAP:
This exercise contains 3 rounds of 5 minutes every. You’ll work by the sequence beneath and get as many rounds or reps in as you may throughout the 5 minutes. In the event you end the 50 bounce ropes, begin again on the prime with 10 extra dumbbell deadlifts and maintain going till the time is up. Relaxation for two minutes between every 5-minute spherical.
10 dumbbell deadlifts
15 field jumps/field step-ups
50 bounce ropes
We hope you get pleasure from every of those HIIT exercises — and don’t neglect to trace them with the HIIT characteristic in your Garmin health watch!