I absolutely love HIIT (High Intensity Interval Training) workouts because they are a super fun way to burn calories, boost metabolism, and create endorphins. The women in my HIIT class love it because the small group class (6:40 am Tues/Thurs) is a phenomenal way to be held accountable for sticking to your workouts. The class has empowered all the participants to become stronger, healthier, and more capable than ever before.
During the peak coronavirus pandemic, I implemented some changes to my circuit format. In addition to sanitizing equipment like crazy, I discontinued circuits where participants are rotating stations throughout the workout. Everyone now has their own equipment, and the circuits consist of circuiting the muscles groups instead of circling around the room.
This article discusses some HIIT variations that you might see in my class. For those of you who can't make it in for a class, let this article serve as currency for curiousity to give HIIT a try from your living room! Use these formats with whatever exercise you choose, and the options are literally endless.
Tabata
Tabata is a specific format of HIIT where you do 20 seconds of work followed by 10 seconds of recovery, in intervals of eight. A traditional Tabata is intended for only one round, four minutes total at your all-out max intensity. This particular style of HIIT has been studied exhaustively and found to increase endurance and VO2 max (maximum oxygen uptake).
EMOM – Every Minute on the Minute
40 seconds of work, 20 second recovery. I love to use EMOMs by super-setting four exercises together (an upper body exercise, a lower body exercise, a strength builder for the core, and a cardio exercise). I will repeat a superset three times before moving onto the next superset.
Ladder
For ladders, I choose two exercises that can be done together, such as bicep curls and shoulder press, then “ladder” them as follows:
Do six shoulder press,
then six bicep curls. Then do five shoulder press, then five bicep curls. Then do four shoulder press, then four bicep curls. Work your way down to one of each. Take a short recovery before moving onto the next exercises, which could be dumbbell reverse rows to triceps kickbacks. The reason I start with six and work my way down (instead of one and work my way up) is because it really gives you time to figure out the proper form each exercise when doing six at a time.
The Fifteen
This is a format of my own invention which includes 60 seconds of work followed by 15 second of recovery. Each minute starts with 15 of an exercise, then we finish out the minute with cardio. The next minute, we do 15 of another exercise, then finish minute with the same cardio. We superset those two exercises for three times before moving onto next round.
For Example:
· 15 Bicep Curls, finish minute with Jumping Jacks
· Super set with 15 squat, finish minute with Jumping Jack
· Repeat sets three times, then move on
Just a reminder that I am here to help you find your best self and highest potential however you need, even if that means working out from home. Remember, great challenges can lead to incredible breakthroughs. Hit me up if you have questions! XOXO, Mindy
Article by Mindy Cochran. Mindy is a practitioner, teacher, and performer of aerial silks, aerial hammock, and aerial hoop; as well as a health columnist for Montana Woman Magazine. Her column shares expertise for elevating health & wellness that she has acquired through her certifications as a personal trainer, nutrition coach and life coach.
To connect with Mindy on Instagram, please visit: www.instagram.com/aerial.mindy; or visit her Linktree here.
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