ClassPass Glossary: HIIT A to Z

We’re all familiar with the amazing benefits of taking a HIIT class, but what about those buzzwords your instructor keeps dropping in the studio? We’ve got you covered. Keep this article bookmarked for easy reading before your next HIIT class!


AMRAP: If you’re an avid CrossFitter, you’re probably familiar with this term. It stands for “as many reps as possible.” You’ll hear it during timed periods of exercise intervals.

Anaerobic: Anaerobic/Aerobic, what’s the difference? Anaerobic refers to exercises short in duration where the demand for oxygen exceeds the supply of oxygen. Think: all out sprints!


Compound Exercise: This term is often used in circuit training, and refers to combining two exercises into one flow. One of the most common ones is everyone’s favorite love to hate exercise: the burpee!


Dynamic Warm Up: This is should be incorporated into any HIIT class. This type of warm-up includes moving slowly through light exercises in every plane of motion without stopping. It allows your body to raise your heart rate and get blood flowing in preparation for your high impact workout.


EMOM: This stands for “every minute on the minute.”

EPOC: The actual name for this is Excess Post Exercise Oxygen Consumption. The English version? It’s how our bodies continue to burn fat hours after our workouts — one of the greatest benefits of HIIT training!


Functional Movements: This refers to exercises that help us move better in our day to day activities. A common one is a squat to overhead press.


MetCon: This refers to metabolic conditioning, and includes a balance of high-intensity cardio and weight training.


Plyometrics: This refers to exercises like box jumps, burpees, etc. The purpose of these movements is to build power, which means you can recruit more muscle fibers to improve your height on jumps and heavy lifting.


SIT: This stands for sprint interval training. It’s most commonly heard in your running interval classes.


Tabata: This workout refers to the style of interval training developed by Dr. Isumi Tabata. It consists of 8 sets of 20-second intervals at maximum effort and 10 seconds of rest for a total of 4 minutes. You’ll get an increase of at least 10% in anaerobic performance than regular 60-minute cardio-focused workouts.

Mandy Gragg is a New York City-based certified personal trainer and an active fashion and beauty blogger. She shares her fitness, fashion, and skincare tips on her blog Haute Unofficial. Follow her sporty adventure on Instagram for more fitness, beauty, and active fashion inspo.