LET'S HIIT IT!

Body benefits of EMOM, AMRAP, and Tabata intervals and how to do them right 

- CAT PERRY

EVERYONE LOVES a good high-intensity interval training (HIIT) session, and exercise variation is key for better muscle development and fat loss. But what exactly do these all-out techniques do for your body? We asked trainer, Socanomics creator, and fitness model Selena Watkins to explain how HIIT can help you get sculpted and lean. The methods: Tabata (20 seconds on, 10 seconds off; four minutes); EMOM (Every Minute On the Minute); and AMRAP (As Many Rounds As Possible). Watkins says, "These three protocols are so effective because they raise your metabolism while preserving muscle and torching fat." Plus...

You'll raise your power output.

> A study from the Journal of Strength and Conditioning Research shows that elite female volleyball players had improved agility, sprinting, and burst exercise performance when they incorporated interval training.

You'll burn more calories in less time.