These high intensity interval workout methods are generally shorter, with high bursts of intensity which help to torch fat fast, while increasing your strength and endurance.

These three protocols are so effective because they raise your metabolism, while preserving muscle and torching unwanted body-fat.

Rest, or recovery periods are short but very important during these workouts. The optimal HIIT zone will be between 85 percent to 90 percent, however, the average exerciser should keep below the 85 percent range, generally between 70-85 percent, but always listen to your body.


AMRAP stands for "As Many (Reps) or Rounds As Possile."

In this style of HIIT training, you can either do a single exercise as many reps as you can in a set amount of time, or, as many rounds as possible of a variety of different exercises and reps, in a set amount of time.

If you’re doing the moves correctly, and really pushing yourself during your workouts, you should be able to complete more rounds (or reps) over time.

While AMRAP workouts don’t have set high and low intensity intervals like HIIT workouts do, they’re typically considered high intensity workouts because you are pushing yourself to get in as many reps/rounds as possible.


EMOM stands for "Every Minute On the Minute".

In an EMOM workout, you perform a specific exercise at the start of every minute. Then, you repeat the pattern a designated number of times for the duration of the workout.

Example: for a workout consisting of 5 exercises x 8 reps each, you might have one minute to complete each set. If you finish the set before the minute is up, you use the remaining time to rest until the top of the next minute.

EMOM workouts are ideal for those who need an extra push of motivation by rewarding you with rest, but only if you earn it. If you don't complete your exercises and reps in the given amount of time, you miss out on your rest and go right to the next exercise.

EMOM workouts effective at building muscle, strength and endurance.


Tabata is a form of high-intensity interval training (HIIT) in which very short periods of extremely demanding activity are alternated with shorter periods of rest, typically over a period of four minutes.

A typical Tabata workout will include eight rounds of movement, 20 seconds work, 10 seconds recover, for four minutes.

Tabata workouts are short, and should push you to your exertion limit during that time, and leave you exhausted.

The rest times are limited in Tabata workouts, truly testing your endurance!

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