Naturally, we all start to fall out the fitness groove this time of year. The gym and regular jogging course unfortunately get boring fast! So if you’ve been lacking a good workout inspiration and not breaking a single sweat, I have the perfect session that will get your heart rate up and those calories burnin’!
First of all, you just need to know that this workout is killer… Be prepared to get your butt kicked even if you only have 30 minutes. As a matter of fact, 30 minutes is all you need to actualize this insanely good fat-burning workout.
So, what exactly is EMOM? It stands for: Every Minute on the Minute!
Every minute, you will aim to complete ONE exercise and then move onto another. The faster you complete the exercise, the longer rest you’ll get – SAY WHAT!? Up for the challenge? Let’s get started.
Before you do though, here are a few tips:
- Make sure you have a full water bottle handy (don’t want anyone passing out on me now).
- Invite a friend to join in on the fun.
- If there’s not enough equipment at your gym, start with different exercises and rotate as you go!
The following workout comprises of 3 exercises to be performed for ONE minute each, so that’s a total of 3 minutes per set. Complete 10 sets for a total of 30 minutes training time. That’s it! Good luck 🙂
Exercise 1: 7 Cal Assault Bike / 150m Row
Note: If you’re a beginner try 5 Cal on the bike or 100m on the rower and then gradually increase it as you need. If you are a fitness nut, do 10 Cal /200m and congratulate yourself!
Exercise 2: 10 Burpees x10
Stand with your feet shoulder-width apart and your arms down by your side. Lower into a squat position and place your hands flat on the floor in front of you. Jump your feet backwards landing in a press-up position and lower your chest to the floor. Push back up (like a pushup) into to the press up position, then jump both feet forward close to your hands and back into the squat position. Finally, jump up and raise both hands over your head. Land and repeat.
Exercise 3: Kettlebell Squat Press x10
Grab the kettlebell and flip it upside down so that your thumbs are inside the ‘D’ handle and your hands wrap around the ball. Squat down while keeping the KB close to your chest, explode up, and push the KB up over your head. In a controlled manner, lower the KB back to your chest while squatting back down.