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Interval Training Formats
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Tabata Training
Structure: Consists of 8 rounds of 20 seconds of high-intensity exercise followed by 10 seconds of rest. Benefits include increased aerobic and anaerobic capacity, and efficient in improving muscle endurance.
EMOM (Every Minute on the Minute)
Structure: At the start of each minute, perform a specific number of reps of an exercise, then rest for the remainder of the minute. Benefits include focused skill improvement, time efficiency, and can lead to high caloric burn.
High-Intensity Interval Training (HIIT)
Structure: Alternates between short bursts of intense exercise and low-intensity recovery periods. Benefits include improved cardiovascular fitness, fat loss, and increased calorie burn even after the workout.
Little Method
Structure: Comprises of 60 seconds of intense exercise followed by 75 seconds of recovery, repeated for 12 to 15 cycles. Benefits include increased aerobic capacity and fat oxidation.
Fartlek Training
Structure: A form of running which mixes continuous training with interval training. Benefits include enhanced speed and stamina, and flexibility in exercise structure.
Gibala Regimen
Structure: Involves 3 minutes of warm-up, followed by 60 seconds of hard exercise and 75 seconds of rest, repeated for 8-12 cycles. Benefits include improved insulin sensitivity and mitochondrial capacity.
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