One of the most effective fat loss/conditioning workouts I’ve done in recent years is a Deadlift-Swing EMOM. The term EMOM stands for Every-Minute-on-the-Minute, and is a popular training method within the CrossFit community and among fighters.
To do an EMOM workout, you perform 1 or more exercises at the start of 1 minute, which will usually take anywhere between 20-40 seconds. After completing the exercises, you rest for the duration of the minute. At the start of minute #2, you resume the exercises and continue in this fashion until the workout is complete. The Deadlift-Swing EMOM I’d like you to try will last 10 minutes and is a certified a$$ kicker!
I recommend this workout as a finisher following a strength-oriented lower body session, or even on its own whenever you’re pressed for time.
Before you get started, you’ll need the following:
1.A barbell loaded to about 60% of your max.
2. A kettlebell that you could do 20 swings with perfect technique.
3. An interval timer on your smartphone
1 set of 3 deadlifts, followed by 5 light kettlebell swings. Rest 60 seconds.
Perform a 2nd set of 3 deadlifts, followed by 5 kettlebell swings using heavier kettlebell. Rest 60 seconds.
Set the interval timer on your smartphone to beep at 1 minute intervals for 10 minutes.
0:00: Do 3 deadlifts, immediately followed by 10 kettlebell swings. Rest the duration of the minute.
1:00: Do 3 deadlifts, immediately followed by 10 kettlebell swings. Rest the duration of the minute.
2:00: Do 3 deadlifts, immediately followed by 10 kettlebell swings. Rest the duration of the minute.
3:00: Do 3 deadlifts, immediately followed by 10 kettlebell swings. Rest the duration of the minute.
Repeat in this fashion until you have completed 10 rounds for a total of 30 deadlifts and 100 swings in under 10 minutes!!
What to Expect
• Your heart rate will be jacked by about minute 5 during this workout. Hang in there.
• Extreme muscle soreness the following 1-3 days throughout your posterior chain (lower back, glutes, hamstrings).
• A powerful boost to your metabolism, delivering serious fat loss benefits for hours after this workout is completed.
Give this workout a shot. It’s a simple, yet brutally effective way to torch fat while avoiding the dreaded treadmill.
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