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A calorie burning workout for the time poor

April 16, 2016 Lifestyle No Comments Email Email

unnamed (4)Sports Scientist and Strength & Conditioning Guru- Brando Hasick, educates us on a calorie burning workout for the time poor.

Too often, we blame our inability to work out on a shortage of time.

We’re too busy at work, too tired or have too much going on at home to focus on our health.

So, how can we maintain a high level of fitness if we’re so busy?

I have something for you that involves a combination of strength and conditioning training, which can be however long you want it to be.

We’ve all heard the phrase, a quick session is a good one. Although a ‘fast’ training session doesn’t relate to the speed of the movement, rather the total work over rest period.

My favourite kind of training for the time poor is what we call an EMOM. EMOM, simply means ‘Every minute on the minute’. You designate yourself a number of reps to hit every minute (depending on which aspects of strength you want to target).

Each person will have a different goal, for example you would perform 1 rep per minute for absolute strength, 5 reps per minute for strength and hypertrophy (muscle growth) and 10 reps per minute for muscle growth and metabolic conditioning.


You work until you reach your 10 reps and use the remaining time as rest time before you begin the next set. You may work for 40 seconds, and rest for 20 seconds. It’s as simple as that!

This method is so effective as it enables each individual to keep track of their linear progress, whilst catering to all levels of fitness.

This kind of training keeps you accountable for the work: rest ratio and forces you to work hard. It can be done with almost every exercise, 5 sets is a good place to start and you can work your way up.

An example may look like this:

Min 1: = 10 x push ups, Min 2 = 10 x air squats, Min 3 = 10 x push ups, etc… Then repeat this for 10 minutes.

It can be done almost anywhere, all you need is a little get up and go.

So what’s stopping you?

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