Understanding HIIT

New to HIIT (High Intensity Interval Training)? You'll see formats like EMOM, AMRAP and Buy-In in your Edge plan. Here's what they mean and how the app helps.

Using the workout player

• Tap a movement to tick it off as you go. Press and hold a movement for details.
• In round-based formats, tap Next Round when you finish a round. Edge counts your rounds for you, so you don't need to keep track in your head.
• Your result is saved at the end of the block.

EMOM: Every Minute on the Minute

Do set work at the start of each minute. Finish faster, rest longer. Example: 10 push-ups and 15 squats every minute for 10 minutes.

AMRAP: As Many Rounds (or Reps) As Possible

Repeat a circuit for a set time and get through as many rounds as you can. Example: 15 minutes of 5 pull-ups, 10 burpees and 15 kettlebell swings. Tap Next Round each time you finish a round and Edge keeps count.

AFAP: As Fast As Possible

Complete a list of work as quickly as you can. Example: 100 squats, 50 push-ups, 30 box jumps.

Buy-In

Work you do before the main workout. Example: row 500 metres, then start your AMRAP.

Buy-Out

Work at the end of the session. Example: finish with 50 sit-ups.

RFT: Rounds For Time

A set number of rounds, done as fast as possible. Example: 5 rounds of 10 kettlebell swings, 20 box jumps, 30 sit-ups.

For Time

Like AFAP, often for longer challenges. Example: 100 burpees, 100 squats, 100 lunges.

Tabata

20 seconds of work, 10 seconds of rest, repeated for 4 minutes.

Chipper

A long list of exercises you work through once, one by one. Example: 50 box jumps, 40 kettlebell swings, 30 burpees, 20 pull-ups, 10 push-ups.

Still unsure?

You don't need to memorise these. Follow the app and they'll soon make sense. If anything is unclear, open Settings (the cog at the top right of the You tab) and, under General, tap Speak to a coach (or Help & support, depending on your version of the app).