Workout formats. They can be overwhelming, confusing, awesome, complicated, simple. There are TONS. But, I’m here to layout a few of my favorite workout formats.
As Many Reps/Rounds As Possible.
With an AMRAP style workout, you’ll likely be provided with a set of exercises and a time period. You are then working to complete as many rounds of the those exercises (at the prescribed rep count) as you can. This is one of my favorite workout styles especially when it comes to benchmarking or measuring progress. If you repeat a workout and get through an extra round, you’ve improved!
Every Minute On the Minute
For this style, you’ll need a timer or ideally and interval timer. Set your timer or app to alert you at every minute. You’ll then complete a certain rep count of an exercise (or multiple) within a minute. When you complete that rep count, you rest. And believe me, if programmed right, you’re going to want the rest of that minute so take it! When the timer dings that your minute is up, you’re back at it working with speed to complete the given work to earn your rest time. This then repeats for as long as needed! You work your hardest when it’s time to work to increase the length of your rest.
Forger the timer for this style workout! With a circuit style workout, you’ll have a set of exercises as well as rep counts. It can be a giant circuit you’re working through a set amount of times or you will have a few circuits put together to build a workout. For example: a circuit may include 10 squat to press, 10 strict shoulder presses, and 20 squat jumps. You’ll complete the circuit from top to bottom as many times as asked to, then move on to the next. With this style workout, you’ll take longer rest periods between circuits but keep your body moving as you work through a circuit itself.
Interval training is based on working for a given duration of time, followed by rest or an intensity variation. In traditional interval training, your work time is a bit longer – think 2-10 minutes.This style of workout is most common with cardio like run and spin where you’re building endurance.
HIIT – High Intensity Interval Training
Much like interval training, HIIT is based on working hard for a given amount of time and then recovering. The difference here is that you are working AS HARD as you can with a HIIT interval. They are usually shorter 20 seconds to 2 minutes in length and not limited to cardio exercises. HIIT is an awesome way to put your metabolism in hyperdrive and will leave you burning cals far after your done working out. The important part to remember here is RECOVER. Use your rest periods to breath and prepare to hit it hard when you start again!
There are, of course, tons more formats to program a workout with but these are the few you’ll see me use most often. They are effective, efficient and easy to understand once you get through a few.
Checkout the weekly workout to give one of these styles a try!