EMOM—an intense, pace-pushing version of HIIT—will maximize your fat burn during the workout (and for hours after).
You know that faster reps make for a hotter calorie burn, and that’s where an EMOM (every minute on the minute) workout like this can spark you to step up your intensity, says Kirsty Godso, a Nike Master Trainer who uses the formula for her classes at Project by Equinox in New York City.
In an EMOM workout, you have one minute to complete a certain number of reps of a move. At the end of the minute, you begin the next move. “You have two options,” Godso explains. “You can go slow and use the whole minute, or you can go fast and have the remainder of the minute to rest.” And the faster you go, the more of that recovery time you’ll need. (That’s why maximizing your workout rest periods is so important.)
Don’t overthink it, though: Even switching up your speed will work, since Godso created this EMOM workout circuit with enough reps per set to keep your metabolism revved however you pace yourself. But since it’s easy to measure your improvement from week to week or even set to set, you’ll be motivated to race the clock as you get into the rhythm. If it took you 30 seconds to do 10 burpees in round one, try to beat that in the next round, Godso says. “Even if you feel totally exhausted after the first round, your body is actually more warmed up and ready to move for the second.”
Do this workout two to three times a week on non-consecutive days. By the third week, make your goal to do three rounds of the EMOM circuit in a session.
How it works: Do a dynamic warm- up: 45 seconds each of inchworms, knee hugs, walking lunges, slow lateral shuffles, high knees, and planks to downward dogs. Then do the indicated reps of each move, starting a new move at the top of each minute. Rest for 2 minutes after completing all moves. Repeat circuit once or twice more.
Total Time: up to 45 minutes
1. Lateral Shuffle Touch
Scale Up: Shuffle in a semisquat position and increase pace.
2. Donkey Kick
Scale Up: Get body as vertical as possible in kick and go for speed.
3. Pop Lunge
Mistakes and Tips:Scale Down: Do 10 regular jump lunges on each side.