High to low and everything in between, Tidal HIIT Mixes with Melissa Plumeau is a 60-minute water exercise video that alternates anaerobic and aerobic training for optimal fitness results. Several high intensity Interval Training (HIIT) segments are alternated with blocks of muscular endurance for a roller coaster ride through the body’s energy systems.
Like the recently posted 2-Minute Circuits, Tidal HIIT Mixes was designed to prepare you for a range of physical activities and all of life’s ups and the downs. Sometimes you need to go up, way up, for a sudden and unexpected short burst of all-out energy demand. Often, that high energy demand can last for a few seconds to a couple of minutes. This is what anaerobic exercise prepares you for. Sometimes the energy demand is lower but far longer, such as spending the day walking and sightseeing. This is what aerobic training prepares you for.
Workouts should be more than just movement. They should be science-based and designed for daily living results. Melissa has over 20 years of experience in the fitness industry and always applies a science-based approach to her exercise programming. She has a master’s degree in Kinesiology and a BS in K-12 Physical Education. She owns Embody Pilates Yoga & Fitness and the AquaFit Revolution based in Boise, Idaho, and is an adjunct instructor at Boise State University. Her class Tidal HIIT Mixes is more than just a workout, it is an exercise prescription for meeting the energy demands for anything life my throw at you.
POOL WORKOUT DETAILS
Tidal HIIT Mixes is 60+ minutes (1:06) and includes a warm-up, cool down and 9 exercise segments that include HIIT, muscular endurance and wall work. Below, Melissa talks about the workout and then read more about the variety of mixes in this water workout.
HIIT MIXES
High Intensity Interval Training (HIIT) encompasses a wide variety of programming options and typically features a timed ratio of high intensity exercise paired with rest/recovery. HIIT training is designed to take you to that breathless level, referred to as anaerobic training, or to 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 video includes two Tabata rounds, a form of HIIT training that features 20 second bursts of all-out exercise followed by 10 seconds of rest. It also features a 20/20/20 style of HIIT training, with two exercises performed back-to-back for 20 seconds each, followed by 20 seconds of rest. There are also two rounds of “As Many Reps as Possible” (AMRAP), in which you do as many rounds or reps as possible in a set amount of time. Again, there are endless types of HIIT training with different timing ratios, all designed for different outcomes and results.
Strength Mixes
This water workout includes an upper body segment, a lower body segment and a mixed (upper & lower) segment with a core focus. The strength mixes are designed to improve muscular endurance and longer duration stamina with aerobic training, performed at a RPE of 6 or 7 out of 10.
Life requires us to be ready to alternate between short bursts of energy demand to longer duration stamina and everything in between. Tidal HIIT Mixes was designed to tap into all of the body’s energy systems to help you meet all of life’s energy demands. Poolfit extends a big thank you to Melissa for sharing her industry expertise and designing an epic collection of water fitness mixes. Stay tuned, there are four other pool workouts with Melissa that will be posting over the summer and fall of 2025.
