Some days feel just like any other, but there are times when working out feels especially exhausting—particularly around the middle of the week. On days when your body and mind feel a little drained, opting for a short yet effective workout is often better than a long and complex routine.
Today, we’re introducing a high-impact yet time-efficient workout routine—perfect for those busy or low-energy days: Tabata, HIIT, and EMOM. These training methods range from just 10 to 30 minutes but deliver powerful results, making them ideal for anyone with a packed schedule. While they may seem similar, each has its own unique structure and benefits. Choosing the right one based on your condition and goals will help you maximize the results.
Let’s take a quick look at the key features of Tabata, HIIT, and EMOM. We’ll break down their pros and cons and suggest exercises for each method—so you can easily find the right fit for your workout!
Workout recommendations based on your purpose:
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If you want to finish fast and strong, go for Tabata.
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If your goal is to burn fat, HIIT is the way to go.
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If you prefer to move at your own pace, try EMOM.
How to:
Tabata | A full-body burn in 4 minutes
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20 seconds of high-intensity exercise + 10 seconds of rest (8 rounds)
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A short but extremely intense workout method
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Completes in 4 minutes per cycle
Pros
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Ideal for busy individuals due to its short duration
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Burns a high number of calories in a short time
Cons
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May be too intense for beginners
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Emphasizes endurance and explosiveness rather than muscle growth
Suggested Exercises
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Burpee
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Squats
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Lunge
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Mountain Climbers
HIIT (High Intensive Internal Training) | Boost cardiorespiratory endurance for 30 minutes.
How It Works & Benefits
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HIIT (High-Intensity Interval Training) alternates between high-intensity exercise and rest or low-intensity recovery periods. Typically follows a 30 seconds high-intensity workout + 30 seconds rest structure.
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Each routine lasts 15 to 30 minutes in total.
Pros
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Highly effective for fat loss and improving cardiovascular endurance
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Combines strength training and cardio in one workout
Cons
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Longer workout duration may make it harder to stay committed
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Higher risk of injury during intense intervals (proper form is essential)
Suggested Exercise
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Kettlebell Swings
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Push-ups
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Jump Squats
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Plank
EMOM (Every Minute On the Minute) | Complete One Exercise Per Minute
How It Works & Benefits
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EMOM (Every Minute On the Minute) requires completing a set number of exercises (e.g., squats or push-ups) at the start of each minute. Any remaining time within that minute is used for rest. This structured pace helps improve both endurance and strength by balancing effort and recovery.
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A typical routine lasts 10 to 20 minutes.
Pros
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Allows you to adjust speed and reps based on your fitness level and daily condition
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Provides a consistent sense of accomplishment throughout the workout
Cons
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If exercises take too long, rest time decreases, making the routine much tougher
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Improper goal setting may lead to low intensity, reducing workout effectiveness
Suggested Exercises
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1 Minute: Push-ups (Max Reps Possible)
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2 Minutes: Plank (Hold as long as possible)
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3 Minutes: Mountain Climbers (Max Reps possible)
The key advantage of this routine is that you can complete your workout quickly with simple exercises. However, keep in mind that you don’t need to finish every routine perfectly within the set time—your workout will still be effective.
Choose a routine that fits your goal and condition today—just 20 to 30 minutes is all it takes. You'll feel the difference both in your body and mood. Which routine will you go for today?