“I did HIIT today.”

Did you though? Or did you do Tabata? Or circuits? Or just… cardio?

These terms get conflated constantly. Let’s sort them out.

HIIT (High-Intensity Interval Training)

What it is: Any workout alternating between high-intensity bursts and rest/low-intensity periods.

Format: Flexible. Could be 30s on, 30s off. Could be 2 minutes on, 1 minute off. Many variations.

Example:

  • Sprint 30 seconds
  • Walk 60 seconds
  • Repeat 8-10 times

Best for: General fitness, fat loss, time efficiency.

HIIT is the umbrella term. Tabata and EMOM are specific protocols within it.

Tabata

What it is: A very specific HIIT protocol. 20 seconds of maximum effort, 10 seconds rest, 8 rounds. Total: 4 minutes.

Format: 20s on, 10s off × 8 = 4 minutes

Example:

  • 20s air squats (max effort)
  • 10s rest
  • Repeat 8 times
  • Total time: 4 minutes

Best for: Time-crunched workouts, finishers, testing mental limits.

The catch: True Tabata is BRUTAL. “Maximum effort” means you should feel like dying by round 6. If you can chat, you’re not doing Tabata.

EMOM (Every Minute On the Minute)

What it is: Perform a set number of reps at the start of every minute. Rest for whatever time remains. New minute, new set.

Format: Start of minute = do X reps. Rest until next minute.

Example:

  • 10-minute EMOM
  • Minute 1: 15 kettlebell swings, rest until minute 2
  • Minute 2: 15 kettlebell swings, rest until minute 3
  • Continue for 10 minutes

Best for: Building work capacity, strength endurance, pacing practice.

The catch: If your reps take 50 seconds, you only get 10 seconds rest. Pace yourself early.

The Comparison

ProtocolStructureTotal TimeIntensityRest Control
HIITFlexible15-45 minHighFixed
Tabata20s on, 10s off × 84 minMaximumFixed (short)
EMOMReps per minute10-30 minModerate-HighEarned

When to Use Each

Use HIIT when:

  • You want a solid cardio/conditioning session
  • You have 20-40 minutes
  • You want flexibility in programming

Use Tabata when:

  • You only have 4 minutes
  • You want a workout finisher
  • You want to test your mental toughness
  • You’re ready to push to actual maximum effort

Use EMOM when:

  • You want to practice a specific movement
  • You’re working on strength endurance
  • You want built-in rest that rewards efficiency

Common Mistakes

Calling everything “HIIT” Walking on the treadmill? Not HIIT. Medium-effort circuits? Not HIIT. If you’re not actually pushing high intensity, it’s just… cardio.

Fake Tabata Going “pretty hard” for 20 seconds is not Tabata. True Tabata should leave you gasping by round 4. Most people have never done real Tabata.

Wrong EMOM rep count If you pick 25 burpees per minute and each takes 3 seconds, that’s 75 seconds of work per 60-second minute. Do the math first.

The Timer

Whatever protocol you choose, you need a timer that handles intervals properly.

WorkoutTimer has presets for Tabata, custom HIIT intervals, and EMOM formatting.

Set your protocol. Hit start. Focus on the work.

— Dolce