This article originally appeared on DailyBurn.com.
You can switch up your workout and challenge your body using countless, complicated methods. Or, you can keep it simple and still get real results. Allow us to introduce you to the EMOM workout — our favorite way to go back to basics while getting both strength and cardio in a single session.
EMOM stands for “every minute on the minute,” meaning you perform one exercise for a designated number of reps, then take a breather for the remainder of the minute. It’s another form of HIIT — which, you probably know by now blasts major calories in minutes. And you can even choose how long want to bust a move. Whether you’re trying to sweat for five minutes or 25, just set the timer and get after it.
Best of all, one of the top advantages of an EMOM workout is how effortlessly you can track your gains. If you find you’re crushing the designated reps in less than 20 seconds, bump up the number or scoop up some weights. After all, it’s about pushing your limits and busting through plateaus. Besides that, all you need is an effective list of exercises. And we have your back (and arms and abs and legs).
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Your Total-Body EMOM Workout in 4 Moves
Kick off your first EMOM workout with these four total-body combo exercises (borrowed from Daily Burn 365) and aim for six reps each. Remember: If that feels easy, increase that number to eight, 10 or even 12, as long as you can catch your breath at the end of each move.
Do the moves below in order for each minute, then repeat for at least three rounds (that’s just 12 minutes of a solid sweat session). Ready to crank it out for longer? Keep the sets coming. And feel free to pick up a pair of dumbbells. Your body will thank you later for that muscle-building, heart-bumping boost.
RELATED: 5 Moves, 30 Minutes: Your Ultimate Kickboxing Workout
GIF: Daily Burn 365
1. Squat, Lateral Lunge, Hammer Curl
How to: Start standing with feet hip-width apart, hands in fists and elbows bent so your hands are at your chest, elbows in by your sides (a). Squat down (b). From the squat, simultaneously straighten your right leg out to the side for a lateral lunge as you straighten your arms down in front of you (c). Step your right leg back to the squat position, as you curl your arms back up to your chest (d). Stand up, then repeat from the top, this time using your left leg in the lateral lunge (e). Continue alternating.
GIF: Daily Burn 365
2. Hip Twist Plyo Lunge
How to: Start standing with feet hip-width apart (a). Keeping your shoulders square to the front, jump and twist your hips to the left, then back to the front (b). Then jump and twist them to the right and back to front (c). Next, jump your legs apart to hit a low lunge, landing softly on your feet (d). Jump to switch your legs and land in the opposite low lunge (e). Repeat from the top.
RELATED: 50 Butt Exercises to Sculpt Stronger Glutes
GIF: Daily Burn 365
3. Spiderman Up-Down Plank
How to: Start in a high plank position, wrists under shoulders and forming a straight line from head to heels (a). Bring your right knee to the outside of your right elbow, while you maintain strong plank form (b). Step back to plank (c). Bring your left knee to the outside of your left elbow (d). Step back to plank (e). Next, tap your left shoulder with your right hand, without moving your hips, then return it back to the ground (f). Tap your right shoulder with your left hand, then return it back to the ground (g). Repeat from the top.
GIF: Daily Burn 365
4. Squat, Walk-Out, Tricep Push-Up
How to: Start standing with feet hip-width apart (a). Drop down into a low squat, with hips back, chest up and weight in your heels (b). Staying low, walk your hands out in front of you until you hit a high plank position (c). Perform one tricep push-up, elbows squeezing toward each other (d). Walk your hands back toward your feet to hit a squat (e). Stand back up (f). Repeat.
