To achieve the maximum benefits of HIIT, it is essential to structure your workout in a way that optimizes intensity, variation, and recovery. This guide will provide you with a step-by-step breakdown of how to structure a HIIT workout to ensure you get the most out of this challenging yet rewarding training method.

Exercise Selection: Choose exercises that target different muscle groups and involve both cardiovascular and strength training components. Examples include burpees, squats, push-ups, jumping jacks, mountain climbers, and high knees.

Work-to-Rest Ratio: Determine the ratio of work (high-intensity exercise) to rest or recovery periods. A common ratio is 1:1, where the high-intensity exercise lasts for 30 seconds followed by a 30-second rest. However, you can adjust the ratio based on your fitness level and goals.

Warm-up: Begin the workout with a dynamic warm-up to prepare your body for the intense exercises. This can include light cardio exercises like jogging or jumping jacks, as well as dynamic stretches to mobilize your joints.

Intensity Levels: Gradually increase the intensity as you progress each workout. Start with a moderate intensity and gradually increase the speed, resistance, or repetitions of the exercises. This will challenge your body and ensure you continue to improve every week.

Circuit Format: Structure your workout in a circuit format, where you perform a series of exercises in a specific order with minimal rest in between. Aim to complete several rounds of the circuit, depending on your fitness level and available time.

Cool Down: End your HIIT workout with a cool-down period to allow your heart rate to gradually decrease and prevent muscle soreness.

AMRAP (As Many Rounds As Possible)

AMRAP training, also known as "As Many Reps As Possible" training, is a high-intensity workout technique commonly used in strength and conditioning programs. It involves performing a specific exercise or a series of exercises for a prescribed amount of time or a set number of repetitions, with the goal of completing as many repetitions as possible within that timeframe or rep count. The exercises can vary, including bodyweight movements, weightlifting exercises, cardio exercises, or a combination of all. The key principle of AMRAP training is to push oneself to the maximum effort during the given time. It challenges both muscular endurance and cardiovascular fitness. By focusing on completing as many rounds as possible, individuals push their limits and aim to increase their overall fitness levels.

Examples of exercises commonly included in AMRAP workouts are push-ups, squats, burpees, lunges, planks, and kettlebell swings.

The structure of an AMRAP workout involves setting a specific time limit, usually between 5 to 20 minutes, and completing as many rounds of the prescribed exercises as possible within that time frame. You move from one exercise to another with minimal rest, aiming to maintain a consistent and challenging pace throughout the workout.

EMOM (Every Minute On The Minute)

EMOM training, also known as Every Minute on the Minute training, is a type of interval workout that involves performing a specific exercise or set of exercises within a minute and resting for the remainder of the minute. 

To structure an EMOM workout for beginners, there are a few key factors to consider:

Exercise Selection: Choose exercises that are suitable for beginners and target multiple muscle groups. It's important to focus on compound movements that engage multiple joints and muscles simultaneously. Examples include squats, push-ups, lunges, burpees, and planks.

Time Intervals: Determine the duration of each exercise interval and rest period. For beginners, it is recommended to start with longer work periods, such as 30 seconds, and shorter rest periods, such as 30 seconds. As they become more comfortable, the work periods can be increased and rest periods decreased.

Repetitions: Decide on the number of repetitions for each exercise within the minute. Beginners should start with a manageable number of repetitions to ensure proper form and technique. Aim for around 10-15 repetitions per exercise and adjust as needed.

Progression: As beginners become more conditioned and comfortable with the workout, gradually increase the intensity by adding more challenging exercises, increasing the number of repetitions, or shortening the rest periods. It's important to progress gradually to prevent injury and allow for adaptation.

Functional exercises: Farmer's Walk, Pull-ups, Sled Pull/Push, Press Ups, Kettlebell or barbell clean/jerk/press/snatch.

compound exercises: Squats, Deadlifts, Row's, Bench Press, Dips, Push ups, Pull ups, Shoulder Press.

Isolation Exercises: Leg Extension, Cable Push-Down, Overhead tricep extension, Lateral Raise, Front raises, Chest Fly's, Reverse Pec-Deck, Lat pulldowns, Bicep Curls.