قالب وردپرس درنا توس
Home / Fitness Tips / Quick fit with this full-body EMOM workout

Quick fit with this full-body EMOM workout

This article originally appeared on DailyBurn.com

You can switch your training and challenge your body with countless, complicated methods. Or you can just keep it and still get real results. Allow us to introduce you to the EMOM Workout – our favorite way to return to the basics while getting both strength and cardio in a single session.

EMOM stands for "every minute of the minute," meaning that you perform an exercise for a certain number of repetitions, then take a break for the rest of the minute. It's another form of HIIT – which, as you probably know, burns calories in just a few minutes. And you can even choose how long you want to lose a move. Whether you want to sweat for five minutes or 25 minutes, just set the timer and get it.

Best of all, one of the biggest benefits of an EMOM workout is how effortlessly you can track your profits. If you find that you are destroying the specified repeats in less than 20 seconds, you can increase the number or lift weights. After all, it's about crossing borders and breaking high plateaus. Besides, you only need an effective list of exercises. And we have your back (and arms and stomach and legs).

RELATED: Do you have 1

0 minutes? Your 3-Move Kettlebell Workout

Your Full Body EMOM Workout in 4 Move

Start your first EMOM workout with these four full-body combo exercises (borrowed from Daily Burn 365) and aim for six repetitions each. Remember, if that feels light, increase that number to eight, ten or even twelve as long as you can hold your breath at the end of each turn.

Perform the following steps for each minute, then repeat for at least three turns (that's just 12 minutes of a firm sweat session). Ready to let it out longer? Let the sets come. And feel free to take a pair of dumbbells. Your body will thank you later for this muscle building, heartbreaking boost.

RELATED: 5 Moves, 30 Minutes: Your Ultimate Kickboxing Training

 Side Lunge Squats to Hammer Curl Exercise [19659003] GIF: Daily Burn 365

1. Squat, Lateral Lunge, Hammer Curl

How to: Start with hands spread hip-width apart, hands bent in fists and elbows so that your hands are on your chest, elbows on the sides (a) Squat (b) : From the squat, simultaneously extend your right leg sideways to make a lateral lunge while stretching your arms in front of you (c) Kick Squat back with your right leg as you curl your arms up your chest (d) . Stand up, then repeat from above, this time with the left leg in the lateral lunge (e) . Next in the change.

 Hip Twist Plyo Lung Exercise

GIF: Daily Burn 365

2. Hip Twist Plyo Lungs

How to: Start with feet spread apart hip-width (a) jump and turn your hips to the left, then back to the front (b) . Then jump and turn right and back forward (c) . Jump your legs apart to hit a low lunge and land gently on your feet (d) Jump to your legs and land in the opposite low lunge (e) [19459008Repeatingthemfromabove[19659003] RELATED: 50 butt exercises to form stronger glutes

 Spiderman High-Low Plank Exercise

GIF: Daily Combustion 365

3. Spiderman Up-Down Plank

How to: Start in high position, wrists under the shoulders and form a straight line from head to toe (a) Bring your right knee to the outside of your right (b) Step back to the plank (c) Your left knee outward from your left elbow (d) Kick back on the plank (e) Next, tap on your left shoulder with your right hand without moving your hips, then bring them back to the ground (f) . Tap your right shoulder with your left hand and then bring it back to the ground (g) . Repeat from above.

 squat walk-out triceps push-up exercise

GIF: Daily Burn 365

4. Squat, Walk-Out, Triceps Push-Up

How to: Start with feet spread hip-width (a) Drop in a low squat, with your hips back, with (b) Stay down, stretch your hands in front of you until you reach a high plank (c) Perform a triceps push-up, Elbows press towards each other (d) . Walk with your hands back to your feet to hit a squat (e) . Get up to (f) . To repeat.

Source link