HIIT (High Intensity Interval Training) Variations

I absolutely love HIIT (High Intensity Interval Training) workouts because they are a 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 Monday / Wednesday) is a phenomenal way to be held accountable for sticking to your workouts. The class empowers participants to become stronger, healthier, and more capable than ever before.

Below are 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 curiosity to give HIIT a try from your living room! Use these formats with whatever exercise you choose; 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 combining four exercises together (an upper body exercise, a lower body exercise, a strength builder for the core, and a cardio exercise) into one superset. I will repeat a superset three times before moving onto the next superset.

Ladders

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 starting at one and working my way up) is because it really gives you time to figure out the proper form each exercise when doing six at a time.

Remember, I am here to help you find your best self and highest potential however you need, even if that means working out from home. Great challenges can lead to incredible breakthroughs, no matter where you exercise. Hit me up if you have questions! XOXO, Mindy

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Photo credit: Mariah Gladstone

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, please visit: www.instagram.com/aerial.mindy; or visit her Linktree here.