Types of HIIT Workouts: Which Format Suits You?
“HIIT” gets used for almost any workout that leaves you sweaty. But there are several quite different formats under that label, and picking the right one makes a big difference when you only have 20 minutes between bath time and collapsing on the sofa. In this guide I compare the main types of HIIT workouts I use with parents in Archway, what each one feels like, and who it suits best.
HIIT stands for high-intensity interval training: short bursts of hard work with planned rest. The “high intensity” part is relative. For a beginner it might mean brisk step-ups that get you breathing hard. For someone fitter it could be kettlebell swings or sprints.
Types of HIIT workouts at a glance
| Format | How it works | Typical length | Best for |
|---|---|---|---|
| Classic intervals | Fixed work and rest, e.g. 30s on, 30s off | 10-25 min | Beginners, anyone who likes simple |
| Tabata | 20s all-out, 10s rest, 8 rounds | 4 min per block | Fitter people short on time |
| EMOM | Set reps at the start of every minute, rest for what is left | 8-20 min | People who like structure and built-in rest |
| AMRAP | As many rounds as possible in a set time | 8-20 min | Competitive types, tracking progress |
| Ladders | Reps go up or down each round | 10-20 min | Breaking boredom, mixing strength and cardio |
| Circuits | Stations in a row with short rest | 20-45 min | Groups, whole-body sessions |
1. Classic intervals: the best place to start
You pick a work time and a rest time and repeat. A beginner might do 20 seconds of work and 40 seconds of rest. As you get fitter you move to 30:30, then 40:20. Because the rest is generous at the start, you can keep your form tidy and your heart rate comes back down between efforts.
Try it: 30 seconds on, 30 seconds off, alternating squats, step-ups on the bottom stair, wall push-ups and fast marching. Go round 4 times for 16 minutes.
Who it suits: anyone new to exercise, anyone coming back after a break, and anyone who just wants to press “go” on a timer and not think.
2. Tabata: short, sharp and honestly hard
Tabata is 20 seconds of maximum effort followed by 10 seconds of rest, repeated 8 times. That is only 4 minutes, but done properly it is brutal, because 10 seconds is not enough to recover. Most people who say they “do Tabata” are really doing intervals at a moderate pace, which is fine, but it is worth knowing the difference.
Who it suits: people with a decent base of fitness and no joint niggles. I would not start a deconditioned beginner on true Tabata. If you want to try it, my 15-minute Tabata workout has easier options for every move.
3. EMOM: every minute on the minute
At the start of each minute you do a set number of reps, then rest until the next minute begins. If you finish 10 kettlebell swings in 20 seconds, you get 40 seconds of rest. As you tire, the rest shrinks, which is what makes it tough.
Try it: a 12-minute EMOM alternating odd minutes of 10 squats and even minutes of 8 push-ups (on a table or the floor).
Who it suits: people who like a clear structure, and anyone who tends to rush. The clock forces you to pace yourself. I go into more detail in EMOM and AMRAP workouts explained.
4. AMRAP: as many rounds as possible
You set a timer, say 12 minutes, and keep cycling through a short list of exercises, counting your rounds. Next week you try to beat the number. Simple, motivating and easy to track.
The catch: AMRAPs tempt people to sacrifice form for speed. I always tell clients to move at a pace they could hold for the whole time and to stop counting reps that are not clean.
5. Ladders: reps that climb or drop
In a ladder, the reps change every round. You might do 2 burpees and 2 squats, then 4 and 4, then 6 and 6, up to 10, then back down. Or start high and work down, so the session gets easier as you get tired, which is a nice psychological trick.
Who it suits: people who get bored easily. Ladders also work well when you want to blend strength moves with cardio, because the low-rep rounds give you time to lift with good form.
6. Circuits: the group favourite
Circuits are a series of stations done back to back with short rests. They are less “all-out” than Tabata, and they let you mix strength, cardio and core work in one session. Most bootcamp classes, including mine, are built on circuits with interval timing.
Who it suits: almost everyone, especially if you want a full-body session rather than pure cardio.
How to choose the right type of HIIT for you
- Total beginner or returning after years off: classic intervals with long rests, or a low-impact HIIT session with no jumping.
- Only 10 minutes free: an EMOM or a short AMRAP.
- Bored of the same routine: ladders.
- Fit and want a challenge: one true Tabata block at the end of a session.
- Want strength and fitness together: circuits.
Whatever you pick, two or three HIIT sessions a week is plenty for most busy parents. The NHS lists interval-style activity under vigorous exercise, and you still need rest days and some strength work alongside it. More is not better if you are already running on broken sleep.
A safety note: if you have a heart condition, high blood pressure, are pregnant or are recovering from an injury, check with your GP before doing hard intervals.
Where a bootcamp class fits
The hardest part of HIIT at home is pacing. Most people either go too easy or blow up in the first two minutes. In a class, I set the timings, demo the easier and harder version of every move and keep an eye on everyone. The SYP Recharge energy and focus class uses short, well-paced intervals designed to leave you energised, not flattened.
FAQs
Which type of HIIT is best for beginners?
Classic intervals with more rest than work, such as 20 seconds on and 40 seconds off. Low-impact moves like step-ups and fast marching keep the intensity up without jumping.
Is Tabata the same as HIIT?
Tabata is one specific type of HIIT, with a fixed 20:10 timing for 8 rounds. All Tabata is HIIT, but not all HIIT is Tabata.
How long should a HIIT workout be?
The hard part is usually 10 to 20 minutes, plus a warm-up and cool-down. If you can keep going at the same pace for an hour, it probably is not truly high intensity.
Can I do HIIT every day?
I would not recommend it. Two or three sessions a week, with walking or strength work on other days, gives your body time to recover.
Book your first class
Want to try well-paced intervals with someone else holding the stopwatch? SYP Bootcamp runs 45-minute small-group classes in a warm church hall in Archway N19, max 10 people, £15 a class, and every exercise has an easier and harder option. Book your £15 class here or call or WhatsApp me on 07301 512215. If you are curious how 1-1 coaching works, have a look at how personal training with me works.
About the author
Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.
