If you are new to HIIT (High Intensity Interval Training) or just trying to figure out what all the letters mean, don’t worry. We have got you.
You will see things like EMOM, AMRAP, and Buy-In in your Edge plan. These are just different ways to structure a workout. Each one does something slightly different for your body, and once you understand them, they start to feel simple and even fun.
Here is a quick breakdown of what they all mean.
EMOM
Every Minute on the Minute
You do a certain amount of work at the start of each minute. The faster you finish, the more rest you get before the next minute starts.
Example
10 push ups and 15 squats every minute for 10 minutes. If you finish in 40 seconds, you rest for 20. Then go again.
AMRAP
As Many Rounds or Reps As Possible
You are given a set amount of time and a circuit to repeat. The goal is to get through as many rounds as you can.
Example
15 minutes of 5 pull ups, 10 burpees and 15 kettlebell swings. Count how many rounds you finish.
AFAP
As Fast As Possible
You have a list of exercises and you just go for it. Finish everything as fast as you can.
Example
100 squats, 50 push ups, 30 box jumps. No set breaks, just go until you are done.
Buy-In
This is something you do before the main workout starts.
Example
Row 500 meters before starting your 10 minute AMRAP.
Buy-Out
This comes at the end of the workout. A final push.
Example
Finish your session, then do 50 sit ups to close it out.
RFT
Rounds for Time
You have a set number of rounds to complete, and your goal is to finish them as fast as you can.
Example
5 rounds of 10 kettlebell swings, 20 box jumps, 30 sit ups. Time how long it takes..
For Time
Similar to AFAP, but often used for longer challenges.
Example
100 burpees, 100 squats, 100 lunges. Finish them all and record your time.
Tabata
Short bursts of work with short rests.
Example
20 seconds of squats, 10 seconds of rest, repeat for 4 minutes.
Chipper
A long list of exercises you work through one by one.
Example
50 box jumps, 40 kettlebell swings, 30 burpees, 20 pull ups, 10 push ups.
Still confused?
You are not alone. These formats might feel new now, but after a few sessions they will make total sense. You do not need to memorise them. Just show up, follow the app, and let your body do the learning.
And if anything ever feels unclear, just message us in the app. We are here to guide you through it all.