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High-Intensity Interval Training (HIIT) Methods
Effective HIIT workouts you can integrate into any training routine to improve cardiovascular fitness, burn calories, and build athleticism
Published in
1 min readJun 3, 2024
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
