Create your own HIIT workout

When you think HIIT, the first thing that comes to mind are burpees, jump squats, and buckets of sweat!

These are all correct however, there are so many styles of HIIT training to try. Here are a few killer HIIT-style workouts to add to your training routine or for you to sub in your own exercises and create your own. 

Why HIIT training? Read here: Lose Weight & Get Fit Faster With HIIT – It’s Backed By Science


EMOM is short for every minute on the minute. This style of HIIT keeps the intensity of the workout high with limited rest period which challenges your body and its ability to adapt.

How it works 

EMOM workouts consist of one exercise that is performed for a certain number of reps at the start of every minute. The amount of time left in the minute after the exercise is performed is the amount of time allocated for rest but remember as soon as that minute is up, get straight into the next exercise. EMOM’s are effective as they require an intense amount of effort in order to gain some rest at the end of the minute, before starting again with a new exercise as the next minute begins.

Try this EMOM workout:

  • Minute 1: 8-10 Goblet squats
  • Minute 2: 8-10 Burpees
  • Minute 3: 8-10 Push-ups 
  • Minute 4: 8-10 Squat jumps 
  • Minute 5: 8-10 Crunches 

Repeat the workout 4 times to get a killer 20min HIIT workout!


Tabata training was discovered by Japanese scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo. Each exercise in a Tabata workout lasts only 4-minutes, but don’t be fooled, they’re a very difficult 4-minutes. 

How it works

In a 4-minute Tabata, you alternate between 20 seconds intervals of max-effort and 10 seconds of rest for a total of eight rounds.

Perform each move below, alternating 20 seconds of all-out effort with 10 seconds of rest. Repeat the same move for 8 rounds, for a total of 4 minutes, then move onto the next move. Complete all the moves below for a 24 minute HIIT workout!

Try this TABATA workout:

  • Mountain climbers
  • Squat jumps
  • Burpees
  • Broad jumps
  • Pushups 
  • Sit-ups

Interval training alternates short, high-intensity bursts of activity with periods of rest and recovery in between. The beauty of interval training is that you can decide how long your work period is and how long your rest period is. If you’re a beginner, you might want to alternate between 1-2 mins of intense cardio-based exercise and 5 mins of lower intensity exercises.

How it works

First off you’ll need to choose a cardio-based workout such as skipping, treadmill, kickboxing, sprints, cycling, etc. Then decide how long you’d like your workout to be eg. 20 mins or 40 mins, how long you’ll work for, and how long your rests will be eg. 1min work, 30 sec rests. 

Try this cardio-based Interval training workout

  • 5 mins warm-up 
  • 2 mins row/stepper/treadmill/elliptical/skipping at 8.5/9 of your maximum effort. 
  • 2 mins active recovery at 4-5 of your maximum effort. 

Repeat the above for 20mins to get a fire HIIT workout, followed by 5 mins of cool down. 


AMRAP stands for ‘as many rounds as possible’ which simply means repeating as many rounds or reps as possible in the allotted time. 

How it works

Say you have 5 exercises, all 10 reps each, and a period of 20 mins, you’ll complete those 6 exercises as many times as you can within the 20 mins time period. 

Try this AMRAP workout:

  • 10 Strict burpees
  • 10 Crunches
  • 10 Ball slams 
  • 10 Jump squats 
  • 10 Commandos (p/s)

A ladder workout is when you perform an exercise or exercises in an ascending or descending repetition pattern. It’s called a ladder workout because it’s just that! You start at the bottom of the ladder and work your way up until you reach the top and then work your way back down. In other words, you start at 1 rep and then add another as you make your way up to your max amount of reps, you’ll then work your way back down from your max to your starting rep. 

Try this LADDER workout:

Perform 1 rep of the first exercise followed immediately by 10 reps of the next exercise. Continue this while adding a rep until you get to 10 reps of the first exercise, and only 1 rep of the paired exercise. You’ll then make your way down the ladder from 10 reps to 1 rep and from 1 rep back up to 10. 

1a- Box jumps 1,2,3,4,5,6,7,8,9,10 → 10,9,8,7,6,5,4,3,2,1

1b- Goblet squats 10,9,8,7,6,5,2,3,2,1 → 1,2,3,4,5,6,7,8,9,10

2a- Tricep pushups 1,2,3,4,5,6,7,8,9,10 → 10,9,8,7,6,5,4,3,2,1

2b- Tricep dips 10,9,8,7,6,5,2,3,2,1 → 1,2,3,4,5,6,7,8,9,1

3a- Burpees 1,2,3,4,5,6,7,8,9,10 → 10,9,8,7,6,5,4,3,2,1

3b- Deadlifts 10,9,8,7,6,5,2,3,2,1 → 1,2,3,4,5,6,7,8,9,10

Author: Logan Leigh Rix

Logan blends her passion and profession by working as a digital and social media marketer and content creator in the fitness, health and wellness industry. She’s also a personal trainer, former Face of Fitness finalist and Fitness Magazine featured athlete.

Logan blends her passion and profession by working as a digital and social media marketer and content creator in the fitness, health and wellness industry. She's also a personal trainer, former Face of Fitness finalist and Fitness Magazine featured athlete.

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