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To help prepare you for the new workout opportunities that are coming up, Crossfit athlete Baylee Rayl Outlines the different types of HIIT activities, the benefits of each activity, examples of HIIT workouts, and more:
"HIIT" is a term that has exploded in popularity over the past year. But what does it mean, and what's in it for you? HIIT stands for High Intensity Interval training. A type of exercise that alternates high-intensity activity with a fixed number of low-intensity activities or total rest periods.
HIIT can be programmed in several different formats, such as TABATA, EMOMs, AMRAPS, and so on. To many of us, these formats seem like crazy combinations of letters, and most of the time they just seem like gibberish! Let's break it down further and take a closer look at these different types of HIIT exercises:
Tabata was created by Dr. Quanttabata (hence the name). It's a HIIT workout, with 20 seconds of work followed by 10 seconds of rest, and a certain number of rounds. For example, a TABATA training might look like this:
In TABATA's sit-ups, push-ups, and aerial squats (20/10×8), do 8 rounds of 20 seconds of work and 10 seconds of rest for a total of 4 minutes each. Once you've completed the first exercise -- in this case, sit-ups -- you'll move on to push-ups, followed by aerial squats. This type of exercise allows you to go at a very high speed while providing a 10-second break to recover.
Every minute mode
The abbreviation means "every minute." EMOM training means doing a certain number of movements at the beginning of each minute and then resting the rest of the time. For example, if you need to do 20 squats in an EMOM-style workout, those will be done in the first minute. If the 20 squats take about 30 seconds to complete, then you will have a 30-second break until the next minute begins. EMOM training can be designed as follows:
20 minutes EMOM:
Do 20 aerial squats
Take 20 lunges
For the first minute, you'll do 20 squats and then rest. In the second minute, you need to complete 10 push-ups and then rest. You will continue this pattern until 20 minutes, with 5 rounds of each movement completed (5 rounds x 4 different one-minute exercises = 20 minutes).
As far as possible much
Finally, we will reveal what "AMRAP" stands for in the world and how it can be modified to HIIT training. AMRAP means "as many practices/rounds as possible" within a certain time frame. For example, if a workout is written like this - 20 minutes AMRAP, consisting of 10 push-ups, 10 sit-ups, 10 aerial squats, and a 200 meter run - you have to complete as many repetitions or rounds as possible in 20 minutes. Because AMRAP training time may be longer, training intensity may be reduced. However, it is also possible to modify AMRAP training to suit HIIT conditions by adding some rest. Hiit-style AMRAP(check out our acronym) looks like this:
3 min AMRAP X 3(3 min rest between groups):
Do 10 aerial squats
The 200 - meter run
Essentially, this means that you will complete as many rounds/repeat 3 different rounds as you can in 3 minutes, and there will be a 3 minute break between rounds. In this style, you will try to complete as many repetitions or looping sequences as possible, which you can do in a 3 minute window. Then take a 3 minute break between each AMRAP. You will do it three times. When we break it down, it's not complicated, is it?
Now that we've evaluated several different styles of HIIT training, let's delve into why these different forms of training might be beneficial to us.
Efficiency. HIIT is a perfect form for people to go or have a tight schedule. With a routine, you will be able to plan your workout time precisely and you will benefit from intensive training.
Little or no equipment. For HIIT style exercises, equipment is optional. You can add equipment if you like, but it's not always necessary to get a good workout. Running, biking, lifting weights, etc., are all good exercises for HIIT training. It lets you exercise anywhere!
It's challenging. HIIT is high intensity. This means you can't chat during work - we're doing our best! During work, you will be working hard, and you will need inner rest to fully recover so that you can maintain a high intensity of work. You can repeat these exercises and see how much your health improves.
Are you ready to do these exercises? We've provided some sample HIIT training below to help you get started.
24 minutes Tabata:
Start each movement with 20 seconds of intense exercise followed by 10 seconds of rest. Complete 8 rounds of one move, then move on to the next. Each movement takes 4 minutes, for a total of 24.
Air the squat
Jumping off firecrackers
20 minutes EMOM:
For each action, you will complete the required number of times at the beginning of each minute. You will move down the list once a minute:
One minute and 15 seconds later, the kettle bell rings.
Min 2:12 alternating V-type uninterruptible power supply
Three minutes and 15 seconds of push-ups
4:20 minutes squat
(Repeat until 20 minutes. This will equal a total of 5 rounds.)
15 minutes AMRAP:
This training consists of 3 rounds of 5 minutes each. You will practice in the following order, as many practice rounds or times as you can in 5 minutes. So, if you've done 50 jumps, start at the top and do 10 dumbbell deadlifts until the time is up. Take a 2 minute break between each 5 minute round.
10 dumbbell push
Step 15 jump / 15
50 skip rope
We hope you enjoy these HIIT exercises and don't forget to use the health feature on your BP smartwatch to track them!