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Which Is Your Workout Match?

It is crucial to change up your workout routine to avoid plateaus and to avoid getting bored with the same exercises. So, to add a little spice to your weekly fitness routine, try a high-intensity workout that gives you a challenge! There are several high-intensity formats such as HIIT, Tabata, EMOM, and AMRAP which all put our physical and mental state to the test. The table below provides descriptions as well as pros, cons, and examples of each format to help you find your fitness match.   

The takeaway from the above table is to understand the benefits and possible risks with each of these workouts which allows you to decide which format is best suited for you and your fitness goals. Moreover, understanding and recognizing the possible risks with these types of classes helps to prevent injury or overextending yourself. So, what are you waiting for? It is time to head to and try one of these workouts to spice up your normal routine!


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Nugent, S. F., Jung, M. E., Bourne, J. E., Loeppky, J., Arnold, A., & Little, J. P. (2018). The influence of high-intensity interval training and moderate-intensity continuous training on sedentary time in overweight and obese adults. Applied Physiology, Nutrition, and Metabolism, 43(7), 747–750.  

Sharp, C. A., McNarry, M. A., Eddolls, W. T., Koorts, H., Winn, C. O., & Mackintosh, K. A. (2020). Identifying facilitators and barriers for ADOLESCENTS participating in a SCHOOL-BASED Hiit INTERVENTION: The exercise for asthma with commando Joe’s® (X4ACJ) PROGRAMME. BMC Public Health, 20(1).  

Tabata, I. (2019). Tabata training: One of the most energetically Effective HIGH-INTENSITY INTERMITTENT training methods. The Journal of Physiological Sciences, 69(4), 559–572.  

Wagener, S., Hoppe, M. W., Hotfiel, T., Engelhardt, M., Javanmardi, S., Baumgart, C., & Freiwald, J. (2020). CrossFit® – DEVELOPMENT, benefits and risks. Sports Orthopaedics and Traumatology, 36(3), 241–249.  

Cassidy Wolf, B.S. is a recent Kinesiology-Fitness graduate of California State University Long Beach. She is a certified personal trainer and corrective exercise specialist and looks forward to gaining more certifications to continue her fitness career in the strength and conditioning environment working with athletes.

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