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HIIT Variations: Tabata, AMRAP, EPOC, and Other Techniques to Mix Things Up

Updated: Apr 27, 2023

High Intensity Interval Training (HIIT) has become a popular workout regime among health enthusiasts in recent years. Because of its effectiveness in burning calories, building muscles, and improving endurance, many people opt for HIIT instead of other traditional gym routines. However, doing the same HIIT workout every day can become monotonous and even counterproductive after a while. To make the most of the benefits of HIIT, you need to find variations that will keep your workouts challenging and exciting. In this article, we will discuss HIIT variations such as Tabata, AMRAP, EPOC, and other techniques to keep your workout routine fresh and effective.

Tabata is a type of HIIT that consists of eight rounds of 20 seconds of intense exercise followed by ten seconds of rest. It’s a demanding workout that can be done with body weight exercises such as squats, burpees, push-ups, or any other exercise that raises your heart rate. The main goal of Tabata is to maximize the number of reps you can do within the 20-second intervals.

AMRAP stands for “as many rounds as possible,” and is another type of HIIT. The idea is to do a set of exercises for a specific number of rounds, aiming to complete as many rounds as possible within a given time frame. This type of workout is great for building endurance and improving cardiovascular health. To make the most of AMRAP, you need to choose a set of exercises that target different muscles and keep changing them every time you do the workout.

EPOC stands for “excess post-exercise oxygen consumption” and is a type of HIIT that involves short bursts of intense exercise followed by longer interval periods of rest. The idea behind EPOC is that the body continues to burn calories even after the workout is complete due to the oxygen deficit created during the high-intensity periods. This type of HIIT is ideal for people looking to lose weight and burn calories even after the workout is over.

Other types of HIIT variations include ladder workouts, EMOM (every minute on the minute) workouts, and pyramid workouts. Ladder workouts involve starting with a single exercise and increasing the number of repetitions by one each time you repeat the set. EMOM workouts are structured around performing a specific exercise at the start of every minute. Pyramid workouts combine repetitions in a pyramid structure, starting with a smaller number of repetitions and increasing as you progress through the set.

In conclusion, HIIT is an excellent workout that can provide a range of health benefits, including improved cardiovascular health, increased endurance, and weight loss. However, to keep the workout fresh and challenging, it’s essential to incorporate HIIT variations into your workout routine. By mixing things up and trying different techniques such as Tabata, AMRAP, EPOC, and other methods, you can keep your workouts fun and exciting while achieving your fitness goals. Remember always to consult with your doctor before starting any new fitness routine.

——————- Article posted by: REPS Personal Training, LLC



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