Thursday, September 12, 2019
Wednesday, September 12, 2018
Get Fit Fast With This Total-Body EMOM Workout
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).
RELATED: Got 10 Minutes? Your 3-Move Kettlebell Workout
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.
Kirsty Godso’s 6 Challenging Do-Anywhere Moves
Build strength and boost your endurance with this short yet challenging full-body burner.
Kettlebells, resistance bands, Bosu balls—we love them all. But sometimes it’s best to go back to the basics and use your own bodyweight to firm up your frame. After all, it’s always with you, which means you can train anywhere and anytime. “Bodyweight workouts allow everyone to work on strength and stamina,” explains Kirsty Godso, a Nike Master trainer, who crafted and demos the high-intensity moves in the video above. “This series is particularly effective because it’s short and sharp— 45 seconds of work to really get the heart rate up then a 15-second recovery to refresh a bit before hitting the next exercise.” Now bring it because your next interval begins in 3, 2, 1…
Perform each move for 45 seconds followed by 15 seconds of rest; repeat the circuit 3 times with 1 minute of rest between. Aim to complete the routine 2-3 times per week. Precision should always take priority over pace! Make sure you’re hitting the technique before you decide to speed it up.
WATCH THE VIDEO: Challenge Yourself to Do 1 Killer Workout a Day in our ‘5 Minutes to Fit’ Series
Typewriter
Start in a high plank with your abs tight and hands stacked directly under your shoulders. Bring your right knee in toward your chest, followed by your left. Continue alternating as you step your hands and feet to the right, moving sideways across the floor for about 4 steps. Return to start by repeating the move in the opposite direction.
Lateral Shuffle to Touch
Stand with your feet wider than hip-width apart, knees slightly bent, arms bent at a 90-degree angle, and chest up. Take a giant step to the right, and then quickly bring the left foot in to meet it. Repeat the motion twice, and then reach your right fingertips to the ground while extending the left hand back. Return to the original stance by shuffling back to the left, and then reach your left fingertips to ground. Continue moving back and forth.
WATCH THE VIDEO: When You’re Short on Time, Try This Customizable Workout by Kirsty Godso
Hot Sauce Burpees
Begin with your feet hip-width apart and arms at your sides. Squat down placing your hands on the ground, and then jump your feet back into a high plank. Immediately draw your knees in toward your chest and then quickly shoot your legs back out to a high plank. Next jump your feet outside of your hands, and then spring up into a tuck jump, driving your knees up as high as possible; hands in front of your chest. The more momentum you generate, the easier this will feel.
Bear Crawl Hold With Shoulder Tap
Get down on your hands and knees with your hands under your shoulders and your knees under your hips. Tuck your toes, brace your core and lift your knees so they are hovering over ground. Keep your back flat and head in a neutral position. Maintaining this position, lift the right hand up and tap the left shoulder. Lower your hand back to the ground, and repeat the motion with your left hand. Continue alternating.
WATCH THE VIDEO: Hip and Shoulder Mobility Exercises for Deeper Squats and Stronger Presses
Forearm Plank Burner
This challenges your strength and stability. Get into a forearm plank with your knees and tops of your toes on the ground, and hands clasped. Slowly walk your arms forward as far as possible while maintaining a flat back and long spine. Hold for 5 seconds and then walk arms back in.
Plank Jumps & Switch Climber
Start in a solid plank position, with your shoulders directly over your wrists and your core engaged. Keeping your hands planted and your tummy tight, spring off both feet and simultaneously draw one knee into chest, while kicking the other leg out behind you. Land with bent knees to help absorb the impact and jump right into it on the other side. Once you get the momentum going, it’s easier to keep this up, alternating legs for 45 seconds.
TheraGun Professional Massager Review – Health
It’s not cheap, but our editors are officially obsessed with this celeb-loved tool.
You may have seen this funky-looking massage tool making the rounds on social media—celebs like Shakira and top athletes like three-time Olympian Kerri Walsh Jennings have posted glowing reviews of the TheraGun Professional Massager. The idea is to place the ball on sore muscles that need some TLC; pull the trigger and the ball will hammer away at 40-beats-per-second, manipulating and loosening tight spots.
Sounds awesome—but with the steep price tag, is it worth it? We had Health editors try it, and here’s what they said.
To buy: $600; amazon.com
“I take five SoulCycle classes a week, and my calves are chronically tight. I’ve tried everything from intensive stretching to acupuncture, but nothing has totally worked—until I tried this. After every class, I blasted my legs from ankle to upper thigh. Not only did I feel better, but I also found that I was able to perform better in my classes.” —Bethany Heitman, executive editor
“Some Theragun fanatics told me they prefer using it before a workout to warm them up, but I found it most effective after. I used it for about 10 minutes after an intense boot camp. It feels like a good, deep massage, and it left me feeling loosey-goosey—in a really good way!” —Arielle R. Franklin, senior contributing editor
“My husband and I work out six days a week, and by the end, we’re de nitely a little tight. So we were both really excited to try this. I liked it, but my husband was even more into it. He lifts weights and found it useful in his recovery, plus he loved that it looks like a power tool. I’d say it’s totally worth the cost if you work out regularly.” —Heather Muir Maffei, beauty director
Mom Fights Back After Nurse Body Shames Her 13-Year-Old Daughter: ‘She Is Ignorant’
“The coach in me has loved seeing her strength and size finally come along and the mom in me has loved watching this beautiful young girl begin to become a young woman.”
Julie Venn is teaching her daughters that “strong is beautiful, and weight means nothing” — so she was frustrated when a nurse body shamed her 13-year-old during her yearly checkup.
The personal trainer and mom of two went into the appointment excited to see how much her younger daughter, Riley, had grown in the past year.
“The coach in me has loved seeing her strength and size finally come along and the mom in me has loved watching this beautiful young girl begin to become a young woman,” Venn, 48, wrote in a Facebook post.
But when the nurse practitioner came into the room, Venn said that she immediately started questioning Riley — who plays softball and basketball — about her diet, exercise, sleep habits and school, before asking, “Tell me Riley, how can you explain all of this weight you’ve gained?”
The nurse goes on to say that based on her previous measurements, the amount of weight Riley gained doesn’t match up with her height.
“I LOST MY MIND,” Venn, who lives in Glenview, Illinois, wrote. “I had a literal, physical reaction. I put my hand up and said, ‘STOP! You need to stop talking to my daughter about her weight. She is 13, she is strong. She is healthy and she is PERFECT. You need to move on!’ ”
Venn tells PEOPLE that Riley was “speechless” but handled the situation well. And after finishing up the examination, the nurse took Venn into a separate room, and asked why she had that reaction.
“I explained in no uncertain terms that she was out of line in the way she dealt with my daughter,” Venn wrote. “Our girls need to be empowered and supported and celebrated. They already have to compare themselves to the ridiculous social media bulls— standards.”
Venn says that they won’t return to that doctor’s office, and believes the nurse was poorly trained.
“I think she said those things because she is ignorant and insensitive,” Venn tells PEOPLE. “Riley did gain weight this year. She also did grow like 4 inches. She definitely began to hit puberty. I believe this woman just has no clue. She’s never been properly trained and she was too lazy or misguided to do better.”
Venn decided to share their story in a parenting Facebook group because she knows how difficult body confidence can be at Riley’s age, and was blown away by the response.
“I’m shocked how many private messages I’ve received from women all over this country with similar stories that happened to them,” she says. “Many led to eating disorders like anorexia, bulimia, lifelong body image issues and even suicide attempts. I thought the post might hit a nerve but am blown away at the viral run!”