Are you tired of the same old cardio workouts? Want to try something new and challenging? Look no further than high intensity interval training (HIIT)! HIIT involves short bursts of intense exercise followed by periods of rest or low-intensity exercise. This type of workout has been shown to improve cardiovascular health, increase endurance, and burn fat. In this tutorial, we'll cover two types of HIIT: Tabata and EMOM.
Have you hit a plateau in your fitness journey? Or maybe you're just looking for a new and exciting way to exercise. HIIT can help with both of these pain points by pushing you to your limits and challenging your body in new ways.
The target of this tutorial is to introduce two types of HIIT: Tabata and EMOM. We'll explore the benefits of each and provide examples of exercises you can do to incorporate them into your workouts.
In summary, this tutorial will cover two types of high intensity interval training: Tabata and EMOM. We'll discuss the benefits of each and provide examples of exercises you can do to incorporate them into your workouts.
Tabata
The target of Tabata is to improve your cardiovascular health and burn fat. This type of HIIT involves 20 seconds of intense exercise followed by 10 seconds of rest, for a total of 8 rounds (4 minutes). The key to Tabata is to give it your all during those 20 seconds. Here's an example Tabata workout:
Exercise 1: Burpees
Exercise 2: Mountain climbers
Exercise 3: Jump squats
Exercise 4: Push-ups
Exercise 5: High knees
Perform each exercise for 20 seconds, rest for 10 seconds, and then move on to the next exercise. Complete 8 rounds (4 minutes) total.
Tabata is a great way to improve your cardiovascular health and burn fat in a short amount of time. It's also easily customizable, as you can choose any exercises you like and adjust the work/rest intervals to fit your fitness level.
EMOM
The target of EMOM (Every Minute On the Minute) is to improve your endurance and overall fitness. This type of HIIT involves performing a specific exercise or set of exercises at the start of every minute, for a set number of rounds. The quicker you complete the exercise, the more rest you get before the next round starts. Here's an example EMOM workout:
Exercise: Squat jumps
Rounds: 10
Reps: 10
At the start of every minute, perform 10 squat jumps. Rest for the remainder of the minute. Repeat for 10 rounds (10 minutes total).
EMOM is a great way to improve your endurance and overall fitness by pushing yourself to complete the exercises as quickly as possible. You can also easily modify this type of HIIT by changing the exercise or rep scheme to fit your fitness level.
Benefits of HIIT
Both Tabata and EMOM have unique benefits, but they also share many benefits that come with HIIT in general. These include:
- Increased cardiovascular health
- Improved endurance
- Burns fat
- Can be done in a short amount of time
- Customizable to fit your fitness level
How to Incorporate HIIT into Your Workouts
Now that you know the benefits of HIIT and have examples of Tabata and EMOM workouts, how can you incorporate them into your workouts? Here are a few tips:
- Start slow: If you're new to HIIT, start with one or two workouts per week and gradually increase as your endurance improves.
- Choose exercises you enjoy: HIIT can be tough, so choose exercises that you enjoy and that are challenging but not impossible.
- Don't forget to warm up and cool down: HIIT is intense, so make sure to properly warm up before and cool down after each workout.
- Listen to your body: As with any workout, it's important to listen to your body and rest when needed.
Question and Answer
Q: Is HIIT safe for beginners?
A: Yes, but it's important to start slow and gradually increase intensity and frequency.
Q: How often should I do HIIT?
A: It's recommended to do HIIT 1-2 times per week, with rest days in between.
Q: Can I do HIIT at home?
A: Yes, HIIT can be done at home with little to no equipment.
Q: How long should a HIIT workout be?
A: HIIT workouts can range from 4-30 minutes, depending on your fitness level and goals.
Conclusion of Two Types of High Intensity Interval Training
High intensity interval training is a great way to improve your cardiovascular health, endurance, and overall fitness. Tabata and EMOM are two types of HIIT that offer unique benefits and can be easily customized to fit your fitness level. Remember to start slow, choose exercises you enjoy, and listen to your body. With these tips, you'll be on your way to a fitter, healthier you!
