Goal of HISS: Cardio function, anaerobic metabolism. anaerobic endurance, excess post-exercise oxygen consumption
- Hight intensity over 80%HR max
- Duration 4-15 minutes
- Rest minimal
- W:R ratio 2:1, greater work than rest
- Cyclical, PHA, or WBI, or mixed
- AMRAP HISS, ASAP HISS, EMOM HISS, Tabata HISS
| Set | Reps | Load |
|---|---|---|
| 1 | 5 | Heavy |
| 2 | 10-15 | Light |
Every Minute on the Minute: alternate between performing 5 reps of a Heavy squat to upright row and 10-15 reps of a Light (half of heavy). The faster you complete the block the more rest time before the next minute. EMOM finishes when it takes you 60s to perform a set.
For Every Minute on the Minute, alternate between 3 exercises, performing 20 reps of each for a total of 12 minutes or until you can no longer perform 20 reps within a minute.
EMOM alternate between 3 ground to standing drill, perform 10 reps as fast as possible each minute for a total of 9 minutes.