If you're new to Moves App or just starting your fitness journey, familiarizing yourself with common workout terms is a great place to begin. From the adrenaline-pumping intensity of HIIT to the steady pace of LISS, and the structured challenges of circuits, supersets, EMOM, and AMRAP, understanding these terms will help you navigate your workouts with confidence.
Warm Up
Most workouts begin with a guided warm-up, designed to increase blood flow to the muscles you’ll be training. A dynamic warm-up—involving movement rather than static stretching—is recommended to prepare your body effectively. You can also use your preferred cardio options to warm up.
Pre-Exhaust
This technique targets specific muscles early in the workout so they’re primed for heavier lifts later. By fatiguing the muscles beforehand, pre-exhaust helps ensure maximum muscle activation and breakdown, ideal for hypertrophy (muscle-building) training.
Burnout
A burnout is usually done at the end of a workout. Its purpose is to push your muscles to maximum fatigue, often combining higher reps, minimal rest, and cardio elements to fully exhaust the targeted muscles.
HIIT: High-Intensity Interval Training
HIIT involves short bursts of all-out effort followed by periods of rest or low-intensity recovery. The goal is to elevate your heart rate quickly, then recover before the next burst. Common HIIT exercises include: sprints, jump rope, rowing, burpees, jumping jacks, or fast-paced dancing.
LISS: Low Intensity Steady State Cardio
The opposite of HIIT, LISS is a moderate, steady-paced activity that raises your heart rate slightly and keeps it in the fat-burning zone. Examples include walking, cycling, swimming, light jogging, or walking your dog. Heart rate should generally be around 65–100 bpm.
Single Exercise
A single exercise involves performing one movement for multiple sets. Rest adequately between sets and complete all reps before moving on to the next exercise.
Circuit
A circuit is a sequence of three or more exercises performed back-to-back for a specified number of rounds, with rest between rounds.
Example:
Round 1: Exercise A → Exercise B → Exercise C
Round 2: Exercise A → Exercise B → Exercise C
Round 3: Exercise A → Exercise B → Exercise C
Superset
A superset is two exercises performed consecutively with minimal rest. The pattern is similar to a circuit but only involves two movements. Complete the first round of each exercise before resting, then repeat for the designated number of rounds.
Triset
A triset involves performing three exercises consecutively, either targeting the same muscle group or different ones, with minimal rest between exercises. After completing all three, take a brief rest, then repeat the set for multiple rounds.
EMOM: Every Minute on the Minute
EMOM workouts are timed challenges. Perform the specified reps at the start of each minute, then use the remaining time to rest. For unilateral exercises, complete both sides within the minute. If you can’t finish in a minute, move to the next exercise without rest.
Example:
Minute 1: 10 bicep curls
If it takes 30 seconds, rest for the remaining 30 seconds
Minute 2: Next exercise
Tip: Use a stopwatch or the app’s built-in timer to track your rounds.
AMRAP: As Many Rounds as Possible
In AMRAP, you perform a block of exercises as many times as possible within a set time. The goal is minimal rest without compromising form.
Example:
AMRAP 10: Complete the designated circuit as many times as possible in 10 minutes.
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