Looking for a way to add structure and variety to your training? Here are a few training styles that are quick, simple, and easy to incorporate into existing workouts:

Tabata

Tabata is a type of high-intensity interval training (HIIT). You go all out for 20 seconds, rest for 10 seconds, and repeat for 8 rounds for a total of 4 minutes. You can do multiple tabatas in a single workout. 

Example:

20 sec jump squats–10 sec rest x8 

20 sec mountain climbers–10 sec rest x8

20 sec plank shoulder taps–10 sec rest x8

EMOM

EMOM stands for “every minute on the minute.” It’s a simple way to learn how to pace yourself during challenging workouts. At the start of each minute, you complete a set number of reps for a specific movement. Whatever time is left in that minute becomes your rest. When the next minute begins, you start the next exercise.

Example: 

Minute 1: 50 ft sled pushes

Minute 2: 5 burpees

Minute 3: 10 alternating v-ups

Minute 4: rest 

AMRAP

AMRAP means “as many rounds or reps as possible.” You get a short workout and a set amount of time, and your goal is to complete as much as you can with good form. 

Example: 

10 squats

10 pushups

10 inverted rows

10 walking lunges

10 tricep dips

 

Repeat this circuit for 15-20 minutes