This inspired approach to intervals will have you racing for recovery time, so you’ll really fire up your metabolism.
There’s a no-fail way to light a fire under your reps: Make a game out of getting them done in record time. “It’s hugely effective for hitting the intensity where you maximise fat-burning and muscle firming,” says trainer Go Green, a programme director at Brick gym in New York City.
His formula has two parts: Jump-start your circuit with an EMOM (every minute on the minute) blast, then race to get in more reps of strength exercises with each of your subsequent firming rounds.
Unlike the average warm-up, an EMOM is five minutes performed at warp speed, where, at the top of every minute, you complete a predetermined number of reps of a few body-weight exercises, then use the remainder of that time to recover before going at it again when the next minute hits. You probably want as much recovery time as possible, right? Well, then, you’ve got to haul ass.
As you go straight into your circuit of strength exercises – AMRAP style – count your reps. “Your goal is to beat what you did in the round before by at least one rep,” Go says. By focusing on one round at a time, you can wrap your head around the small added challenge of cranking out another rep per exercise.
“But when you’re done, you’ll have added at least 50 more total reps despite getting more fatigued with each round,” Go says.
Boom! You just pushed to your new personal best.