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High-Intensity Interval Training (HIIT) Methods

Tony U. Francisco, Ph.D
The Shortform
Published in
1 min readJun 3, 2024

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Photo by Victor Freitas on Unsplash.

Tabata Training

  • 20 seconds of ultra-intense exercise followed by 10 seconds of rest, repeated for 4 minutes (8 rounds)
  • Example: Burpees

30/30 Intervals

  • 30 seconds of high-intensity exercise followed by 30 seconds of rest or low-intensity activity, repeated for 15–20 minutes
  • Example: Jump rope

The Little Method

  • 60 seconds of intense exercise followed by 75 seconds of rest for 12 rounds
  • Example: Stationary bike sprints

Ladder Drills

  • Increasing and then decreasing the duration of high-intensity work without changing the rest period (e.g., 30s, 40s, 50s, 40s, 30s)
  • Example: Kettlebell swings

EMOM (Every Minute on the Minute)

  • At the start of every minute, perform a number of reps of an exercise, then rest until the next minute starts
  • Example: 10 burpees every minute for 10 minutes

Cardio-Sprint Combination

  • 3 minutes of moderate cardio followed by 1 minute sprinting for 20–30 minutes
  • Example: Treadmill running

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The Shortform
The Shortform

Published in The Shortform

Shortform is dedicated to quick, interesting reads. If you are looking for some tiny nuggets of knowledge, easy entertainment, maybe a laugh or two😂. Shortform is designed for consuming content when short on time, energy, or waiting for a bus that’s always infuriatingly late.

Tony U. Francisco, Ph.D
Tony U. Francisco, Ph.D

Written by Tony U. Francisco, Ph.D

Writer, Thinker, Performer, Leader, Coach | Performance and Organizational Psychology | https://bio.site/trainoutwork

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