Try these 5 timer-based workout techniques for a killer workout

Tabata 

Tabata is a form of HIIT (High Intensity Interval Training) named after its creator Izumi Tabata. It involves short, intense bursts of exercise followed by even shorter rest periods. 

How it works

Traditionally, it includes 8 exercises, performed for 20 seconds each, with a 10-second break in between each exercise, totaling 4 minutes. However, the number of exercises, exercise time, rest time between sets, number of rounds, and rest time between rounds can all be changed to suit your needs and fitness level. 

Sample routine:

20 sec: Burpees

10 sec: Rest

20 sec: Jump squats

10 sec: Rest

20 sec: Mountain climbers

10 sec: Rest

20 sec: Jumping jacks

10 sec: Rest

20 sec: High knees

10 sec: Rest

20 sec: Crunches

10 sec: Rest

20 sec: Lunges

10 sec: Rest

20 sec: Russian twists

10 sec: Rest

Total time: 4 minutes.

Benefits:

1. Efficient: Allows you to perform multiple workouts and get maximum results in minimal time.
2. Intense: Increases heart rate rapidly, boosting cardiovascular health and muscular endurance.
3. Versatile: This technique allows you to incorporate a number of different kinds of exercises – from cardio exercises like sprints to strength exercises like squats.

EMOM

EMOM or Every Minute On the Minute is a form of HIIT in which rest time depends completely on the person exercising. Faster reps = more rest time, slower reps = less rest time.

How it works

In EMOM training, you have to complete a certain amount of reps of a particular exercise within a minute. If you manage to complete the stipulated reps in let’s say 45 seconds, you get 15 seconds to rest before you start performing the next set of exercises. The key is to complete the reps in under a minute so you can rest before starting the next round. 

Sample routine:

Minute 1: 15 push-ups

Minute 2: 20 kettlebell swings

Minute 3: 10 pull-ups

Minute 4: 15 jump squats

Repeat for 10-20 minutes.

Benefits: 

1. Pacing: Helps maintain a consistent pace and workload.
2. Endurance: Improves muscular and cardiovascular endurance.
3. Scalable: Easy to adjust intensity by changing reps or exercise difficulty.

AMRAP

As Many Rounds As Possible is a timer-based technique where the goal is to maximize your time by increasing the intensity of the workout

How it works

As the name suggests, you have to finish as many rounds as possible of a circuit within a specific timeframe. The number of exercises can change as per the athlete or instructor. Many people even like to set a minimum number of rounds that they have to complete in the stipulated time to push themselves more. 

Sample routine

10 minutes AMRAP:

10 push-ups

15 squats

20 mountain climbers

Minimum 5 rounds (optional).

Benefits

1. Intense: Keeps heart rate elevated for the duration.
2. Variety: Can incorporate a mix of cardio and strength exercises.
3. Flexible: Rules can be adjusted while still getting a killer workout.

For Time

For Time is a timer-based workout technique that does not have a predetermined timeframe to complete the workout. 

How it works

The goal of For Time workouts is simple – perform a set workout as quickly as possible. The duration of the workout therefore is completely dependent on the person performing the workout. Athletes can make a note of their timing so they can beat it the next time they perform the same workout.

Sample routine

100 push-ups

100 pull-ups

100 burpees

100 crunches

Complete the workout as quickly as possible.

Benefits

1. Time efficient: Encourages you to push your limits and complete workouts quickly.
2. Competitive Spirit: Adds an element of competition, motivating you to improve your time with each attempt.
3. Comprehensive Workout: Engages multiple muscle groups and incorporates both strength and cardiovascular elements.

TUT - Isometrics

TUT stands for time under tension, and it is a measure of the duration a muscle is under strain. Isometric exercises are exercises where the muscles experience neither shortening nor lengthening; meaning they stay in a static position. 

How it works

Athletes need to hold a specific position for a set duration and put the muscle group under continuous tension. 

Sample routine

Plank: Hold for 60 seconds

Rest: 45 seconds

Wall sit: Hold for 60 seconds

Rest: 45 seconds

Isometric push-up hold: Hold the bottom position of a push-up for 30 seconds

Rest: 45 seconds

Isometric bicep curl: Hold a halfway curl position for 30 seconds

Rest: 45 seconds

The routine can end here or be repeated.

Benefits

1. Strength gains: Increases muscle strength and endurance by prolonging muscle engagement.
2. Muscle activation: Enhances muscle activation and growth by keeping muscles under constant tension.
3. Joint Stability: Improves joint stability and reduces the risk of injury.