Time-based workout formats

Time-based workouts shift focus from counting reps to working within time limits. Here are some popular timing structures, which you can set up easily by updating the Rest timer and Auto-play values.

EMOM

Every Minute On the Minute

Rest timer: 0. Auto-play: 1'00''.

Complete a set number of repetitions every minute. Any remaining time within that minute is then used for rest before the next minute begins.

AMRAP

As Many Reps (or Rounds) as Possible

Perform an exercise (or a Superset) for as many repetitions as you can within a fixed time limit.

HIIT

High-Intensity Interval Training

Alternate between short periods of very intense exercise (typically 20''-60'') and short periods of rest (typically 10''-30'').

TABATA

Rest timer: 10''. Auto-play: 20''.

Developed by Japanese scientist Dr. Izumi Tabata, it's a form of HIIT that consists of eight exercises done for 20 seconds with rests of 10 seconds in between, which makes a total of 4 minutes.