The first time I did this workout, I thought I might die. The second time I did this workout, I thought I might die again. I haven’t done it for a third time because I’m not a psychopath.
That’s a good way to get you guys to give this one a try, eh?! Haha. I know you like to get your butts kicked tho, so you will definitely love this one.
I did this workout when I was on a business trip, and didn’t have a lot of time between the gym and meetings. Luckily the facility had a barbell which is all you need. If you don’t have a barbell you can always substitute dumbbells, but make sure you’re using a weight that’s heavy enough to be challenging. Otherwise you won’t get the full effect of how tough this 15 Min EMOM Workout is.
The intensity of this workout will keep your body burning fat for longgg after you’ve finished. It’s great for increasing your cardiovascular fitness, but also a killer lower body and core workout.
The 15 Min EMOM Workout That Will Burn Fat All Day Long
Set a timer for 15 minutes. For the first minute perform 10 Thrusters (@40% your 1RM) and rest for the remainder of the minute. For the second minute perform 12 Burpees, and rest for the remainder of the minute. For the third minute perform 10 Alternating V-Ups (per side) and rest for the remainder of the minute.
Repeat these exercises until 15 Minutes is over.
Thrusters (10): If you can’t use a barbell, use dumbbells for this exercise at about 40% of your one-rep max thruster (I use between 75-85 lbs for this workout). Rack the barbell on your collarbones, with your elbows nice and high and chest upright. Keeping your feet pointed slightly outwards, squat down so your upper legs are going slightly more than 90 degrees. Push through your heels and as you extend your legs, drive the barbell up and over your head. Keep your core tight and puff your chest out slightly. Bring the weight back down slowly, keeping it controlled. As the barbell comes down to your collarbones again, go straight into the next squat rep.
Burpees (12): Push the barbell aside – we’re about to get some cardio in! Stand with your feet together, and jump as high as you can. As you come down, plant your hands firmly on the ground and jump both feet out at the same time. Perform a push up (on your knees for modification), keeping your back and body flat. Jump your feet back in towards your hands, and explode out into another jump.
Alternating Leg V-Ups (10/side): Start on your back with your legs extended straight out, forming an upside down V. Crunch your entire upper body up, reaching with your left hand to your right foot. Come back down to starting position. Repeat the movement, except this time with your right hand and left leg. Be sure to twist your torso so that it faces the direction you are reaching. Both sides equals one rep.