EMOM: Maximize Your Burn

This interval workout has you racing against the clock, improving endurance, building muscle and boosting your metabolism.
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Give a workout an acronym and it instantly seems that much harder. That’s why the EMOM — every minute on the minute — method of interval training is a great way to torch a fire under your programming. “You’re getting a quick, efficient workout because you’re constantly revving your metabolism,” says trainer Andrew Abt, founder of ABTsolute Training Systems in New Rochelle, New York.

His take on the EMOM has a two-part punch, pairing a functional bodyweight move with a plyometric burst (like jumping rope or high knees). Your goal is to complete all reps of both moves in roughly 40 seconds, which gives you 20 seconds to rest before starting the next pair of moves at the top of the next minute. Sound exhausting? Maybe. But the alternative is worse.

“How hard you work during that 40 seconds is directly related to how much recovery you get,” Abt says. “If it takes you 55 seconds to do the work, then you have just five seconds left to rest!” The take-away? Give those 40 seconds your all!

The Two-Part Punch EMOM

The Two-Part Punch EMOM

The Two-Part Punch EMOM

Set a timer for five minutes. At the top of each minute, complete the predetermined number of reps of each move in the pair, then rest the remaining time. “The goal is to get the same amount of rest each minute to keep intensity high,” Abt says. Do the entire circuit three times through for a 15-minute session, which will literally leave you breathless.

Barbell Deadlift

Barbell Deadlift

Barbell Deadlift

Stand behind a barbell with your feet hip-width apart. Push your hips back, then bend your knees until you can grip the bar, back straight, core tight. Your shoulders should be over the bar, shins perpendicular to the floor. Drive through your heels and extend your hips and knees at the same rate to stand, pulling the barbell in a vertical line up along the front of your body. Reverse these steps to return to the start. Touch the plates down briefly and go right into the next rep.

Spider Push-Up

Spider Push-Up

Spider Push-Up

Start in a high-plank position with your hands underneath your shoulders, core engaged, and your head, hips and heels aligned. Bend your elbows to lower your body toward the floor, simultaneously rotating your left hip open and pulling your left knee to your left elbow. Return your arm and leg to the start. Continue, alternating sides.

Barbell Rollout

Barbell Rollout

Barbell Rollout

Kneel behind a barbell loaded with light plates so it is raised off the floor. Hold it with an overhand, shoulder-width grip, and then shift your body forward so your chest is over the bar, your arms are straight and your body is at an incline. Slowly roll the bar away from you, extending your arms and lowering your hips as far as is comfortable. Then press down into the bar and pull with your back and core to roll the bar back to the start.

Barbell Overhead Squat

Barbell Overhead Squat

Barbell Overhead Squat

Take a snatch-width grip on a barbell (overhand and wider than your shoulders) and hold it in front of your thighs. Stand with your feet shoulder-width apart, toes turned out slightly, and lift the barbell straight up overhead to the start position. Actively press up against the bar as you push your hips back and bend your knees to squat as low as you can, making sure to move slowly so the bar stays balanced. Drive through your heels to return to standing.

Curtsy Lunge

Curtsy Lunge

Curtsy Lunge

Stand with your feet hip-width apart and place your hands on your hips. Keeping your hips square, step your right leg behind your left so your thighs cross, and bend both knees as if curtsying. Return to standing. Continue, alternating sides. 

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