Workout of the week: 30 min. EMOM workout for fat burning | ATLETICA

An EMOM (Every Minute on the Minute) workout is one of the most effective ways to boost fat burning while improving strength and endurance. You do a new exercise every minute before taking a break for the rest of the minute. This 30-minute workout gets your circulation going, keeps your heart rate up and ensures maximum calorie burning. Find out how you can take your training to the next level with targeted exercises.

What is EMOM workout?

An EMOM workout stands for "Every Minute on the Minute" and is a high-intensity training method in which a certain number of repetitions of an exercise are completed in each new minute. The remaining time until the start of the next minute serves as a break.

How does EMOM work?

1. Start exercise: At the beginning of each minute, perform a set number of repetitions of an exercise.
2. Pause: Once you have completed the repetitions, rest for the remainder of the minute.
3. New passage: As soon as the next minute begins, start the next exercise or repeat the same one.

The workout can be done with a single exercise (e.g. just burpees) or with several exercises alternating.

Benefits of an EMOM workout:

1. High intensity : Short periods of exertion with minimal breaks keep the heart rate high.
2. Efficient fat burning : The combination of strength and endurance exercises increases calorie consumption.
3. Structured process: The fixed time intervals ensure controlled and effective training.
4. Increase in strength and endurance: The high repetition density ensures muscle growth and improves fitness.
5. Customizable for every level: By varying the number of repetitions and exercise selection, EMOM can be adapted for beginners and advanced users.

An EMOM workout is suitable for short but effective training sessions and is ideal for challenging the entire body in the shortest possible time.

30 min. EMOM workout for fat burning

This high-intensity 30-minute EMOM workout combines strength, endurance and functional movements to boost metabolism and maximize fat burning. Each minute, you'll start a new exercise with a set number of reps—the time remaining until the next minute is your rest.

Workout sequence:

• Duration : 30 minutes
• Structure : 3 rounds of 10 minutes each
• Model : 5 exercises, each exercise is repeated 2 times per round
• Intensity : You determine the pace, but the goal is to perform the exercises as quickly and cleanly as possible in order to have enough rest time

Warm-up (5 minutes) – preparation for maximum performance

Before you start, you should prepare your body for the strain:

1. Arm and shoulder circles – 30 seconds per direction
2. hip circles – 30 seconds per direction
3. Jumping Jacks – 45 sec.
4. knee lift run – 45 sec.
5. Dynamic leg and arm stretch – 1 min.

Main part: 30 min. EMOM workout

A new exercise begins every minute. As soon as you have completed the specified number of repetitions, you have a rest for the rest of the minute. Then the next exercise begins.

Round 1 – Focus on legs & endurance

Minute 1: Jump Squats (15 repetitions)

• Deep squat, explosive jump upwards
• Softly cushion the landing and go straight into the next repetition

Minute 2: Burpees (12 repetitions)

• Push-up position, chest to the floor, explosive jump upwards

Minute 3: Kettlebell Swings (or alternative Squat-to-Press) (15 reps)

• Swing from the hips, swing the kettlebell to eye level

Minute 4: Lunges (alternating) (16 repetitions, 8 per leg)

• Big step forward, lowering knees almost to the ground

Minute 5: Mountain Climbers (40 repetitions, 20 per leg)

• Plank position, alternately pull knees explosively to chest

Repeat 2 rounds (10 min.), then 1 min. break

Round 2 – Focus on Upper Body & Core

Minute 6: Push-ups (standard or kneeling) (12 repetitions)

• Lower your chest to the floor, keep your torso stable

Minute 7: Russian Twists (with or without weight) (20 repetitions, 10 per side)

• Legs raised, controlled rotation to the side

Minute 8: Dips on a bench or chair (15 repetitions)

• Hands on a raised surface, lower the body deeply and push it back up

Minute 9: Plank Hold with Shoulder Taps (30 repetitions, 15 per side)

• Bring your hands alternately to the opposite shoulder

Minute 10: High Knees (40 repetitions, 20 per side)

• Explosively raise knees to hip height, arms with you

Repeat 2 rounds (10 min.), then 1 min. break

Round 3 – Full Body & Finisher for Maximum Fat Burning

Minute 11: Kettlebell deadlifts or alternatively: squats with additional weight (15 repetitions)

• Back straight, lift weight in a controlled manner

Minute 12: Pull-ups or negative pull-ups (8 repetitions)

• If there is no pull-up bar : Rows with resistance band

Minute 13: Frog Jumps (10 repetitions)

• Deep squat, explosive jump forward, go back again

Minute 14: Jump rope or jumping lunges (40 jumps or 20 repetitions)

• Maximum intensity for fat burning

Minute 15: Burpee to Plank Hold (Burpee + 10 sec. Plank) (10 repetitions)

• After each burpee, hold the plank position for 10 seconds

Repeat 2 rounds (10 min.), then go directly to the cool-down

Cool-down (5 minutes) – regeneration for the body

1. Hold a deep squat – 1 min.
2. Cat-Cow Stretch for Back Relaxation – 45 sec.
3. Chest opener stretch (clasp hands behind back and stretch) – 30 sec.
4. Lateral torso stretch while standing – 30 seconds per side
5. Slow, deep breathing and shaking of legs – 1 min.

Conclusion: Why this EMOM workout is perfect for fat burning

• High tempo & short breaks – The pulse remains high, which increases calorie burning
• Strength & Endurance – combination of intensive strength and cardio exercises
• Functional movements – Works multiple muscle groups simultaneously
• time savings – An intensive full-body workout in just 30 minutes

If you do EMOM workouts regularly, you will not only burn fat, but also improve your strength and stamina. This training is perfect for anyone who wants to achieve maximum results effectively and without long training sessions.

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Whether for your own studio, your home gym or professional facilities - Atletica provides you with the perfect equipment for your training. Visit our shop now and secure first-class fitness equipment for your next workout. You can also benefit from our financing options and free initial consultation.