How to follow HIIT with Hails workouts
HIIT with Hails features 4 high intensity workouts every week. HIIT stands for high intensity interval training and is the basis of the workout program. Majority of the workouts will be a style of HIIT workout called an EMOM, but other methods of high intensity training will also be utilized! Read on for all the need to knows about how you’ll be training!
What is an EMOM workout?
An EMOM, or “every minute on the minute,” is a workout based on time. To begin the workout you will set a timer for 1 minute and begin the reps given of the first exercise. The leftover time in the minute once you have finished the repetitions is your rest time. At the end of the minute, you will restart the timer for a minute and begin the repetitions of the next exercise. You will continue to complete each exercise as each minute begins.
The goal is to take no added rest, aside from the built in leftover time within the minute. Due to the high intensity nature of this training, workouts may take up a shorter total time than your typical workout! For instance, 6 rounds of an EMOM can be performed in under 40 minutes - which may be shorter, and more effective than a typical 60 minute training session! You can select how many rounds you complete based on factors such as your fitness levels, or how much time you have! My recommendation is for a beginner to aim for 3 round, intermediate for 4 rounds, and advanced fitness levels for 5+ rounds!
What is an AMRAP workout?
An AMRAP means as many rounds as possible, in a given time. For this method you will pick how much time you want or have to exercise for, or follow the stated timeline, such as 20 minutes. During the 20 minutes of working time you will cycle through all the repetitions of all the exercises as many times (or rounds) as possible, only taking breaks when needed. Ensure you do not pause the timer when taking breaks! Essentially, you are to complete as many rounds of the exercises as possible in a given amount of time.
What is a “for time” workout?
A “for time” workout means completing a certain number of rounds of given exercises as quickly as possible, or in the shortest time possible. This is a similar style of high intensity training to an AMRAP, but instead, focuses on completing the stated number of exercises, repetitions, and sets. Rest can be taken as needed, but ensure the timer keeps going!
When do I do them?
HIIT with Hails included 4 workouts a week that are all based in the above high intensity training styles. While all the workouts incorporate many full body movements, each week consists of a lower body focused, upper body focused, and cardio focused workout! These workouts are best done spaced out through the week, but of course when you do them ultimately depends on your schedule. I recommend incorporating walks, yoga or other lower impact activity on the days you are not completing a high intensity workout! Please know you can also modify this plan to your needs - for example if you are an avid cyclist or runner, you may pick 2 of the workouts per week to add to your current training regime.
The 4th workout of the week for the program will typically be cardio focused, you are welcome to skip this or swap it for your favorite form of cardio! If you’re new to high intensity training, 1-2 of the workouts a week may be enough to start! Please contact Hailey directly for custom input on how to schedule in your workouts!
A sample workout week plan with be posted every week for your reference!
How much weight should I use?
Again, this aspect of the workouts is very customizable. If you are completing the workouts from the gym this will allow for more options in what weight or resistance to use. If you would like to focus on strength development, pick a weight that is moderately challenging for the given reps - and complete fewer total rounds of the workout, i.e. heavier weight may mean only completing the exercises 3-4 times through. If you’d like to focus on endurance and cardio, pick a lighter weight that may not be challenging for the first set of the exercises, but will become challenging after a higher number of rounds - such as 5 or 6 rounds. If you are working out from home and have limited access to a variety of weights - work with what you have and modify your rounds from there as above.