What you’re getting into: AMRAP is about quantity. HIIT (High Intensity Interval Training), on the other hand, is intensity-based. So, you can incorporate AMRAP within an HIIT workout. “For instance, we have a concept called Interval Overload at Physique 57, where we take muscle groups to a point of fatigue and stretch immediately for release. That’s not what AMRAP is but the concept is similar because you’re taking one muscle group to a point of fatigue; the goal is to exhaust you at the end,” 
Parekh says.

An accessible routine: Many people assume that in order to sculpt and build muscle, and strength-train, you need to be able to pick up heavy weights. That’s where the power of reps really lies. “Indians have lower bone density than most populations, globally. So, we aren’t necessarily built for jumping directly into heavy weights. Thus, the beauty of reps is that you can even start lifting two 250-ml water bottles with more repetitions and not risk injury. Because of the repetitions, you can sculpt muscle and see visible results without getting intimidated by heavy equipment,” says Parekh.

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Another advantage to AMRAP is that you can use your own bodyweight for resistance, as long as you increase the frequency of repetitions and take your muscles to a point of fatigue. And while you’re at it, ensure you consume nutrient-rich foods in a balanced way to enhance your strength and endurance.

Beginners, take baby steps: Parekh’s strong suggestion to anyone who is new to fitness training is to not get into high-impact AMRAP right away. “You don’t want to get into doing as many repetitions or rounds if your form and alignment are not correct. The smallest movement can really impact your workout — whether you get injured or stay healthy. You’re also risking recovery time in the process,” she maintains. 

The easiest transition to AMRAP, Parekh advises, is small isometric movements or holds like a plank, as opposed to burpees or push-ups. “You can listen to your body and hold it for as long as you can. I would not stick with timings; if somebody tells you to hold it for 30 seconds and you can only do 20, then stick with 20. You can ramp up slowly, under guided supervision. Make sure you’re incorporating dynamic and static stretching throughout your workout,” she adds.