With the popularization of HIIT (High Intensity Interval Training) and CrossFit, EMOMs, AMRAPs, AQAPs, and Tabatas have gained more popularity. These types of workouts can have a stereotype of being too intense at times. The intent of this blog is to educate you about how to perform these workouts and why they can be great for all people of all ability levels.
2 Reasons Time Based Workouts are Better than Traditional Workouts
- You can get a solid workout in a short period of time
- These workouts can allow you to get a good workout in as little as 5 minutes with an AQAP and in <20 minutes with all
- A great blend of cardiovascular and strength workouts in 1 workout
- These workouts tend to challenge your 3 types of Metabolic energy pathways (oxidative, glycolytic, and phosphagen) and give you a little less rest than is usually needed for those pathways thus improving your overall fitness and abilities
Every Minute on the Minute (EMOM)
- Main Benefits
- You know exactly how long the workout will last
- Usually allows for appropriate rest as you go, so doesn’t feel like you over did it
- You can track any weights you use and note improvements when you repeat the workout in the future
This tends to be the easiest time based workout to program and perform. The primary concept is to perform and exercise for prescribed reps or time, rest the remainder of the minute and then do the same with a different exercise the next minute. Typically one will do anywhere from 3-5 rounds of a group of exercises to determine the time.
As you learn to program these well, you may have to adjust reps or time as you go to allow for appropriate work and rest to have the workout be the proper intensity for you. Below are some examples:
| Lower Body EMOM 15′ | Upper Body EMOM 12′ | Core EMOM 18′ |
| 3 Rounds of: 1. DL Squat x15 2. SL bridge x7 ea side 3. Walking Lunge x20 4. SL RDL x7 ea side 5. SL heel raise x10 ea side | 3 Rounds of: 1. Bent over rows x8 ea side 2. Pushups x10 3. Prone Ts x10 4. Overhead press x10 | 3 Rounds of: 1. Deadbug x20 2. DL Hip Thrust x10 3. Tuck ups x12 4. Prone supermans x16 5. Plank x40″ 6. Side plank x20″ ea side |
For the above you would perform #1 the first minute, #2 the second minute, etc. Once you get to the bottom, you start again at the top and cycle through for the rounds prescribed.
The programming above intentionally alternates opposite muscle groups to allow for some active rest while working the opposite group. This is a superset. You can increase the challenge by programming compound sets which would be a different exercise for the same muscle group back to back.
As Many Reps/Rounds As Possible (AMRAP)
- Main Benefits
- You know exactly how long the workout will take
- You can get better cardiovascular benefits in less time
- You can track your reps/rounds and note improvements when you repeat the workout in the future
The best part about this workout is you know exactly how long it will take! The main premise is that you perform as many reps or rounds of a workout as you can within the allotted time. You could take any of the above EMOM workouts above and choose a time, 8′, 10′, 12′, 20′, you name it and try to complete as many rounds as you can.
We recommend you start out at a slower pace than you think you can do and work to finish stronger than you start!
As Quickly As Possible (AQAP)
- Main Benefits
- You can get the best cardiovascular benefit from this
- This can be the quickest workout
- You can track your time and note improvements when you repeat the workout in the future
The main premise of this workout is to perform a set workout as quickly as you can. You could take any of the above workouts in the EMOM section and perform them as quickly as you can. You only rest as much as you need. Similar to the AMRAP, we recommend starting out at a slower pace and picking it up as you go finishing the strongest.
Tabata
- Main Benefits
- Only an 4′ workout! You can do multiple Tabatas for longer
- You typically get to focus on just one specific exercise movement
- Excellent cardiovascular training that helps you pace your rest and gives a little more structure than and AMRAP or AQAP, but still delivers similar cardiovascular benefits
- You can track total reps or weights you use and note improvements when you repeat the workout in the future
A traditional Tabata is 8 rounds of 20″ of work followed by 10″ of rest repeated for those 8 rounds, taking 4′. Traditionally, one would do 1 exercise the whole time such as stationary bike, rowing, squats, holding a plank, pushups, etc. One can program a Tabata where you have anywhere from 2-8 exercises. You can alternate those exercises or perform back to back and then move on.
Another Tabata tweak would be to do an 8′ Tabata of 40″ of work followed by 20″ of rest, however, that is essentially and EMOM with those times programmed. Either way, it’s a good workout!
Typically a Tabata will either be part of other workouts, or you will do a few different Tabatas. Certainly, you can get a good workout by just doing one in 4 minutes if that’s all the time you have!
Helpful Apps
- Smart WOD Timer
- This app allows you to set whatever time parameters you want for any of the above workouts
- Smart WOD Workout Generator
- Overwhelmed not knowing how to set up your own workout? This app generates random workouts that are usually time based. You can enter in specific equipment you have or that you don’t have equipment and it will stick to body weight or the equipment that you have.
Summary
We hope the above was helpful for you to better understand time based workouts and feel confident that you can do them yourself, no matter your workout history or abilities. The World Health Organization recommends adults get 30′ of moderate activity 5 days per week (150′) OR 90′ of vigorous activity spread over the week. While programming the above workouts may not quite get you to these totals unless accompanied with other exercise, they are certainly any easy way to at least get some movement in! Some is better than none!
What are you waiting for? Time’s a ticking, get working!
Dr. Dane Happeny, PT, DPT, OCS, CF-L1
Doctor of Physical Therapy
Board Certified Orthopedic Specialist
CrossFit Level 1 Trainer
