A New HIIT: Anaerobics With Music

Have you noticed that interval training has, in many instances, edged out choreographed classes, which used to dominate schedules? Due in part to this transition, our playlists have been relegated to the background, and stopwatches have become our foundational tools. The “anaerobics” format presented here brings back music and rhythm as the framework for high-intensity intervals.

Creative HIIT

High-intensity interval training is efficient! It excels at improving overall fitness and increasing energy expenditure. With this format, though, the timing of the work and rest intervals switched away from the rhythm-driven patterns of our choreography days to timers and clocks. And with that relegation of music came the loss of the fun factor. Instead of playing with musical verses and choruses we found ourselves breathlessly watching the clock, waiting for our misery to end.

Anaerobics is a creative format that again allows you to use the music to drive (and time) your intervals.

The basic concept is to format well-mixed workout music into 8-counts, which you then further organize into 32-count phrases (four 8-counts). The music changes with every phrase, and some changes are subtle, such as the addition or removal of background drums. Other changes are more dramatic, such as the “beat drop” when you’re at the club. This is simply a change of phrase! Once you can hear the beginning and ending of musical phrases, you’re ready to master this technique and free yourself from the stopwatch!

The next step is to plan your intervals. Note that music set to 130 beats per minute will complete a 32-count musical phrase in approximately 15 seconds. Therefore, if you want a 30-second work interval and a 30-second rest interval, hold the work for two phrases (two 32-count blocks), and repeat for the rest period.

With a little practice, these transitions will become natural. You’ll feel the intensity build in the music before the new phrase (beat drop). Use this build to create anticipation for the beginning or the completion of an intense work interval!

Once you’ve mastered the 30-second work and rest intervals, you can experiment with different ratios—just remember to always begin and end your intervals with musical phrasing. When you know how long your work intervals are, you’re better able to choose the right exercises.

See also: Group Exercise Music Playlists

Musical Phrasing

Anaerobics Programming Details

It’s easy to select the movements for your work intervals. If your block is approximately 30 seconds (two phrases), choose a move that will be challenging for that amount of time. Jumping jacks might be too easy, while squat jumps may be just right. It’s helpful to know your participants’ fitness ranges so that you can offer progressions and regressions as needed.

As a general guideline, choose something more intense for a 15-second interval and something a little less exhausting for a 45-second interval. If it’s no problem to do an exercise for longer than a minute at a time, it’s probably not the most effective form of high-intensity training. On the other hand, keep in mind that a walking march may indeed be very difficult for beginners, but this may not be the right format for people who are brand new to exercise.

Program your work intervals to be athletic, simple and repetitive. Anything too complex will potentially decrease the intensity (see “Interval Ideas,” below, for more). Remember that although you’re using the beat of the music, this is not a choreography class! Once you have a sense for how to set up your work/rest intervals and choose your interval movements, it’s time to plan out the class details.

Anaerobics Warmup

Lead a thorough warmup of gradually increasing intensity that lasts 5–8 minutes. Create easily progressed movement patterns; for example, progress a step-touch to a side-leap. Progress a march into a jog or high knees. A squat can become a squat jump.  During the warmup, teach the lowest-intensity version and then moderately progress the intensity of some of the moves, finally repeating the pattern at its highest intensity (See Warmup Pattern Sample, below.)

After a brief water break, transition into intervals.

Warmup Example

Anaerobics Transitions and Intervals

Transition #1:

After the warmup, you’re ready to transition to an interval. This first transition should be a simple movement pattern that works with the music and incorporates your focus movement for interval #1.

Sample (repeat 3–4 times):

• alternating grapevines, right and left (4x)
• alternating squats R and L (4x)

This becomes your interval.

Interval #1: As you begin, do the movement for the prescribed amount of time but, instead of watching the clock, simply listen for the phrase to end. That’s your cue to end the interval and recover.

Sample:

• alternating squats R and L; add an optional hop for intensity. Continue for two 32-count phrases, approximately 30 seconds.

Recovery: Return to the transition pattern; keep intensity low. Recover for two 32-count phrases, approximately 30 seconds.

Repeat the interval #1/recovery set three times and start next transition.

Sample Transition & Interval #1

Transition #2:

Sample (repeat 3–4 times): 

• alternating knees (4x)
• step-tap forward and back, R lead (4x) (this is like a step-touch but moving forward and back instead of side to side)

This becomes your interval.

Interval #2: Hold the step-tap or progress with a front knee and a back lunge. Option: Touch the floor during the lunge. Continue for two 32-count phrases, approximately 30 seconds.

Note: Because this movement is unilateral, you will need to repeat it on the L leg.

Recovery: Return to transition #2 pattern, keeping intensity low. Do this for two 32-count phrases, approximately 30 seconds. If students need longer rest periods, wait through another musical phrase before repeating the work interval.

Repeat interval #2/recovery set three times, then introduce next transition.

Sample Transition & Interval #2

Transition #3:

Sample (repeat 3–4 times):

• alternating heel taps, front (4x)
• alternating toe taps, side (4x)
• alternating slow lunges, rear (4x)

This becomes your interval.

Interval #3 (hold for two 32-count phrases; approximately 30 seconds):

Alternating reverse lunges with an optional for intensity.

Recovery: Return to transition #3 pattern, keeping intensity low. Continue for two 32-count phrases, approximately 30 seconds. If students need longer rest periods, wait through another musical phrase before repeating the work interval.

Repeat the interval #3/recovery set three times, then introduce next transition.

Sample Transition & Interval #3

Simple, Athletic and Fun Anaerobics

Complete as many intervals as is appropriate for your participants and the time allotted. Be creative with your movement selections, but also keep them simple and athletic. After a brief cooldown, lead the class through some core work on the floor and a bit of stretching to round out the workout.

Use this format to keep your interval clients challenged and happy. Anaerobics just might be the spark you need to bring the fun factor back into your interval workouts!

See also: HIIT Cycling With a Side of Strength