Designed to help your class members meet all their energy demands for daily living, Tidal HIIT Mixes with Melissa Plumeau is an aquatic fitness instructor video that alternates anaerobic and aerobic training. Varied HIIT segments (Tabata, AMRAP, 20/20/20) are alternated with strength blocks.
Like the recently posted Fitmotivation video, 2-Minute Circuits, this class format was designed to prepare your students for a spectrum of energy demands, from high to low. Sometimes a sudden and unexpected event occurs that demands an all-out burst of energy. Often, that extreme high energy demand can last for a few seconds to a couple of minutes. Training anaerobically can help prepare the body to meet these extreme energy demands. Often, daily activities require lower energy demand for longer duration. Training aerobically prepares the body to have the stamina for these types of energy demands.
Designing classes is more than just stocking them with exercises. Classes should be designed based on goals and desired outcomes. They should be science-based and provide class members with results that help them in activities of daily living. With over 20 years of experience in the fitness industry, Melissa specializes in designing science-based classes with a strength first approach. She has a master’s degree in Kinesiology and a BS in K-12 Physical Education. In Boise, Idaho, she is the owner of Embody Pilates Yoga & Fitness and the creator of AquaFit Revolution. Melissa is also an adjunct instructor at Boise State University. Her class format for Tidal HIIT Mixes is an exercise prescription for helping your students meet all of life’s energy demands.
CLASS FORMAT DETAILS
The Tidal HIIT Mixes class format includes a warm-up, cool down and 9 exercise mixes that include HIIT, strength and wall work. Below, Melissa talks about the workout and then read more about the variety of mixes in this class format.
HIIT MIXES
High Intensity Interval Training (HIIT) encompasses a wide variety of formats with different timing ratios depending on the goal. HIIT training is designed to take your class members to that breathless level. This would be anaerobic training, or the top end of aerobic training, which is the anaerobic threshold. On the Perceived Rate of Exertion (RPE) scale, this is typically an 8 or 9 out of 10. This class format includes two Tabata rounds, a 20/20/20 HIIT block and two rounds of “As Many Reps as Possible” (AMRAP), in which you instruct as many rounds or reps as possible in a set amount of time.
Strength Mixes
This class template also includes muscular endurance training performed at an aerobic energy output, with an RPE of 6 or 7 out of 10. The strength blocks include an upper body segment, a lower body segment and a mixed (upper & lower) segment with a core focus.
Wall Work
The last four of the nine segments are performed at the pool wall. These include a wall AMRAP, wall Tabata, wall core and a wall stretch.
Tidal HIIT Mixes was designed to tap into all the body’s energy systems to help your class members meet all of life’s energy demands. Fitmotivation extends a big thank you to Melissa for sharing her knowledge and passion. Stay tuned, there are four other pool workouts with Melissa that will be posting over the summer and fall of 2025.
