Kindal jumping out of burpee and getting her heart rate up and having a great time working out.

What Are 3 More Types Of HIIT?

The key with high intensity interval training is...


Go really hard for a set period of time. Typically for a short period of time so you can can truely go hard.

Followed by a low intensity period where you attempt to bring your heart rate down.

Let's look at three of most popular HIIT designs you've probably not tried before... and one that breaks the rules a little. Or re-imagines the rules.

Tabata - Traditional

This is the most popular HIIT style.

  • 20 seconds of as hard as possible intensity
  • 10 seconds of rest or even light active rest.

You do this for 8 rounds. But you can go for less rounds... more if you want... the key is to sustain a hardcore level of intensity when you're going hard.

It is a great design and a lot of fun!


A set number of reps of an exercise on the minute every minute... for a set number of minutes.

Compelete the set number of reps within the minute. The rest of the minute is your rest.

So the faster you can finisher your reps... the more rest you get.

But the faster you go... the more tiring it can get.

My favorite EMOM workout is 10 burpees on the minute for 10 minutes .

This is a really fun style of HIIT workout.

Go Hard and Hold

Let's change things up a little and keep our rest periods active.

An active rest period is where you're still moving or doing some type of low intensity exercise.

So you'll go with medium weight for an exercise and knockout a set number of reps. Then during the rest period you'll perform some type of hold.

Here's an example of a workout...

  • 5 double presses
  • 12 seconds of hollow hold

Repeat for 10 rounds.

So while your arms are resting... you're working your core. It's a really fun worout style.

Go try these types HIIT sessions and let me know what you think. You can find a link to all these HIIT workouts in the description.

Now go read my other popular FAQ post called How To Get The Most Out Of Your HIIT Workout .

Are You Ready To Take Your Online Workouts To The Next Level?

Sure you can watch a video... but you're still:

  • Workouting out all alone...
  • Not getting help from anybody...
  • Left to motivate yourself...

Nearly every fitness program these days uses video. It's been this way over a decade. But these programs don't help solve the biggest fitness problem women face...


Accountability is why I created Fit Women's Weekly LIVE... my online streaming fitness coaching program where I can talk to each member and you...

  • During a LIVE streaming workout...
  • During online coaching sessions...
  • Anytime in our private Facebook Group...

Imagine working out in your living room and I yell out your name during pushups... encouraging you to push harder and kick butt!

Or imagine getting help immediately during the LIVE workout!

That would be pretty cool right?

Find out exactly what it's like by joining a 14 day FREE trial of Fit Women's Weekly LIVE - no credit card required. Fill oull the form below and I'll personally help get you into our private group.

Summer Shred logo

One of the biggest events of the year is coming on July 10th.

The 8 Week Summer Shred Challange.

And to get the word out... I'm hosting a FREE workout this Saturday the 27th.

  • A 30 minute bodyweight interval workout
  • No equipment needed
  • I'll count every rep out loud
  • I'll constantly motivate you

Register for the workout and get my Summer Shred Recipe guide FREE.

Kindal pointing up tell you to sign up for a free trial.
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