Why 36 Minutes is Your New Workout Time:

36 Minutes. Not 30, not 45; just 36.

I have been a personal trainer for 6 years. And you would think, over time, that my workouts would become more and more complex. I used to think an hour in the gym was not long enough. I would often turn my head, and snub article headlines that read things like, “Get Fit in 20 Minutes!” or “Try This 30 Minute Fat Blaster!”

Truth is, today, my workouts are shorter, more explosive, and more intense than ever. I workout for intensity. I maximize every minute of my workout.

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For most people at the gym, a break between sets, is a time to check the phone, to chat with a fellow gym-goer, or to just stare off into space. This then say 45-minute workout, is easily turned into an hour and a half workout; 30 minutes of which are spent doing absolutely nothing.

The hardest part, for most people, is holding themselves accountable to actually being in the gym. So why would you waste your time while you’re actually there?

Fast-paced workouts with calculated rest times yield the largest fat burn, and therefore produce the best results in the shortest amount of time. Essentially, these types of workouts seek to allow you to lift heavier loads at a higher volume to help increase muscle mass and metabolism.

kettlebell-getup-700x700When you workout, the secret is not in the rep scheme, or even the weight for that matter.  A lower rep scheme, with an increased weight and calculated rest time is how you train for intensity and how you get results.

Maximize every minute of your workout. Increase the density. Increase the intensity.

This is one way (my favorite way) to maximize your time. “Every minute on the minute,” A.K.A “EMOM.”  So, every minute, for 10, 20, or even 36 minutes, you are to complete an exercise. For example, say I have 10 burpees to complete in 1 minute. I would do the 10 burpees, and whatever time I have left over in that minute, I rest. Then I complete another 10 burpees the next minute, and repeat until I reach my total time.

Here are some of my favorite go-to EMOM’s. 


 

EMOM36 Minutes (9 Rounds):

Minute 1: 10 Deadlifts @ 155lbs

Minute 2: 10 Front Loaded 20” Step Ups (35KG)

Minute 3: 10 Over Bar Burpees

Minute 4: 10 Pull-Ups

Repeat until you reach 36 minutes



10 Minute EMOM (10 Rounds)

10 Backsquats @ 135lbs & 5 Burpees


36 Minutes (9 Rounds) 

Minute 1: 10 Hang Cleans @ 115lbs

Minute 2: 15 KB swings at 53kg

Minute 3: 10 Over Bar Burpees

Minute 4: 15 Push-Ups


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