News & Blog

7 Effective HIIT Techniques

7 Effective HIIT Techniques

Join us as we dive into the world of High-Intensity Interval Training and unveil 7 effective HIIT techniques to supercharge your workouts. HIIT workouts combine bursts of intense exercise with short recovery periods, maximizing calorie burn, improving cardiovascular fitness, and boosting overall endurance. Let’s explore these dynamic techniques to elevate your fitness journey.

  1. Tabata Training:

Tabata training involves 20 seconds of all-out effort followed by 10 seconds of rest, repeated for a total of four minutes. This method improves aerobic and anaerobic fitness levels and is excellent for quick, high-intensity workouts.

  1. Pyramid Intervals:

Pyramid intervals involve gradually increasing and decreasing the intensity and duration of each exercise. Start with shorter intervals, gradually building up to the peak, and then decrease in the same manner. This technique challenges your body while allowing brief recovery periods.

  1. AMRAP (As Many Rounds As Possible):

AMRAP workouts involve completing as many rounds of a specific set of exercises within a fixed time frame. Push yourself to complete as many rounds as possible, focusing on maintaining proper form and intensity throughout.

  1. EMOM (Every Minute on the Minute):

EMOM workouts involve performing a specific exercise or set of exercises at the start of every minute. Once you complete the designated number of repetitions, rest until the next minute starts. This technique challenges both your speed and endurance.

  1. Circuit Training:

Circuit training combines different exercises performed consecutively with minimal rest in between. Create a circuit of compound movements targeting various muscle groups to enhance overall strength and cardiovascular fitness.

  1. Tabata Mashup:

Tabata Mashup combines different exercises into a single Tabata workout. Choose four exercises and perform each for one Tabata round before moving on to the next exercise. This technique adds variety and keeps your workout engaging.

  1. Interval Pyramids:

Interval pyramids involve gradually increasing and decreasing the intensity and duration of intervals within a single workout. Begin with short intervals, progressively increase to longer ones, and then gradually decrease again. This technique challenges your body’s limits while allowing strategic recovery periods.


Integrating HIIT techniques into your fitness routine can take your workouts to new heights. The seven effective HIIT workout techniques discussed above provide a diverse range of options to challenge your body and elevate your fitness journey. From the explosive intensity of Tabata training to the structured challenges of interval pyramids, each technique adds variety and intensity to your workouts. Remember to listen to your body, maintain proper form, and gradually increase the intensity as you progress. Incorporate these techniques into your fitness regimen and witness the transformative power of HIIT for enhanced cardiovascular fitness, increased calorie burn, and improved overall endurance.


Always consult a physician before making any changes to your fitness or health regimen.


Genesee Products for a Better Balance


If you’re looking to fuel up naturally before your workout, or craving a delicious supplement to aid your recovery, be sure to try our Genesee Hemp Extract Protein Bars. Each bar is packed with 20 grams of plant-based protein along with 10 milligrams of hemp extract, and with flavors such as Peanut Butter Cup and Cookies ‘N’ Cream — you’ll be getting your natural boost, along with great taste.


Stay tuned to the Genesee blog page for more tips and info about our products.

Be sure to follow us on Instagram & Facebook!

Picture of Lauren Klein

Lauren Klein

Growing up on our family’s farm in the rural Midwest instilled an appreciation for fresh air, natural whole foods, and a simple lifestyle. Lauren obtained her Masters in Health Administration and is passionately committed to lifestyles of health and wellness.

read my posts »