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FREE WORKOUT FRIDAY: The “EMOM”

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I’m really pumped about the workout I’m going to share with you today.  It’s actually a template. I’m going to show you how to use one exercise and however many minutes you choose to strengthen, sweat and shed (fat, that is).

Lack of time is the single most common reason for not getting into a regular fitness routine – and I totally feel you on that.  Fitting fitness on top of all of our other non-negotiable obligations and responsibilities can seem really daunting.

Unfortunately, most people have been programmed to believe that a workout has to be long in order to be effective and that they need to spend hours in the gym to see results.

….But isn’t a short workout better than no workout at all?

For sure!  And the truth (and #science) is that efficiency and intensity will always trump duration when it comes to workouts (and efficiency has nothing to do with how long you spend in the gym).  So if you only have 10 minutes to workout today, no worries, give those 10 minutes all you’ve got and work as hard as you can.

Part of my philosophy on exercise is that more isn’t always better – BETTER is better.  So spending more time working out isn’t necessarily more advantageous, especially if what you’re doing isn’t the most effective and efficient use of your time and resources.

Onto the workout: “The EMOM”.

kb swing

My absolute favorite way to get in a quick, challenging, heart-pumping and potent workout is with “EMOM” sessions. EMOM stands for Every Minute On The Minute.

EMOM is a training protocol where you complete a specific exercise or set of exercises every minute, then rest until the end of that minute, and then start again once the next minute starts.

I love doing these with kettlebell swings (pictured above), because swings are such a bang-for-your-buck full body conditioning and strength movement.

For example:

10 kettlebell swings, every minute on the minute for 10 minutes.

…But you can choose any movement you’d like. Squat variations, jump lunges, sled pushes, body weight movements, med ball slams, etc. You can even pair exercises together (like 5 squats and 5 pushups EMOM, or a 20yd sled push and 5 medicine ball slams)

The possibilities here are literally endless.

EMOM is a super versatile method because you can plug in any exercise(s) and time that you’d like. However, I suggest keeping it under 20 minutes and using an exercise that you have mastered.  Form is crucial – movements needs to be performed safely and with integrity in order to be effective.

Simple enough, right?

So let go of the notion that workouts have to be a certain duration.  Doing so will not only help you maximize your time, but will help you approach exercise in a more malleable and sustainable way.  It will also ensure that fitness enhances your life rather than adding more stress to it and integrates seamlessly and effortlessly into your lifestyle.

Often the simple act of just a little bit of short duration exercise will inspire more exercise and you’ll find more and more time to prioritize doing so.

Get sweaty, move fast, have fun with it and let me know how you do!  Hit reply or give me a shout on Instagram (tag @HurstStrengthCT), I’d love to see your pics/videos!

I hope you have a fab weekend filled with plenty of laughs, sweat and thrills!

 

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