Tabata, HIIT and EMOM Workouts Explained

What is interval training?

Interval training alternates periods of hard work with periods of rest or easier work. Instead of running at a steady pace for 30 minutes, you might sprint for 30 seconds and walk for 60 seconds, ten times over. The format lets you work harder in each burst than you could sustain continuously, and it fits a lot of effort into a short session.

Because the timings are what define each format, a good timer is essential. Trying to count seconds in your head while working hard does not go well.

Tabata: where it comes from

Tabata is named after Professor Izumi Tabata, who led a well-known 1996 study at the National Institute of Fitness and Sports in Tokyo. Trained athletes on exercise bikes did eight rounds of 20 seconds of extremely hard cycling followed by 10 seconds of rest. The whole protocol lasts about four minutes.

The original effort level was extremely intense, far above what most people mean when they do a Tabata class. Today, Tabata usually just means the 20 seconds on, 10 seconds off, eight rounds structure, applied to all sorts of exercises. That is perfectly fine, as long as you know it is a structure rather than a guarantee of results.

Comparing the main formats

The Tabata timer is set up for 20 and 10 with eight rounds. The interval timer is the same tool with any work time, rest time and number of rounds, so it handles HIIT, EMOM and circuits too.

Sample Tabata workout for beginners

Warm up for at least 5 minutes first with marching on the spot, arm circles and some gentle squats. Then run one Tabata block per exercise, with a minute of rest between blocks:

1. Bodyweight squats
2. Incline press-ups against a table or wall
3. Marching or jogging on the spot
4. Glute bridges

That is four blocks of 4 minutes, about 20 minutes including rests. Work at a pace you can keep up for all eight rounds rather than going flat out in round one. Finish with a few minutes of easy walking and stretching.

Sample EMOM

Set an interval timer to 60 seconds of work, 0 seconds of rest and 12 rounds. At the start of each minute:

• Odd minutes: 10 squats
• Even minutes: 8 press-ups

When you finish the reps, rest for whatever is left of the minute. If you have less than 15 seconds of rest, reduce the reps. If you have more than 30 seconds, add a few.

Sample HIIT session

Set the interval timer to 30 seconds work, 30 seconds rest and 10 rounds. Alternate between two exercises, such as skipping and mountain climbers, or do the whole session on an exercise bike. The equal work and rest makes it a good next step up from beginner circuits.

How often should you do it?

High intensity training is demanding. Many people do best with two or three sessions a week, mixed with lower intensity activity such as walking, cycling or strength work. Recovery days are when your body adapts, so do not skip them.

The NHS recommends that adults do at least 150 minutes of moderate activity or 75 minutes of vigorous activity a week, along with strength exercises on at least two days. Short interval sessions can count towards the vigorous total.

Staying safe

• Always warm up and cool down.
• Focus on good form. Slow down or swap to an easier version of a move when you tire.
• Stop if you feel pain, dizziness or chest discomfort.
• If you have a heart condition, are pregnant, are returning from injury or have not exercised for a long time, check with a GP or qualified professional before starting high intensity training.

Related timers

• Tabata Timer: the classic 20 and 10 timer
• Interval Timer: any work and rest pattern
• Plank Timer: time your holds