HIIT Training Workouts

The Key To Going Harder In Your Workouts? Building in Time To Rest

Each month, a new trainer takes us through four of the best workouts they have in their back pocket. Follow along weekly for new ways to sweat it out with us. See All

Here's a fun fact: Having rest built into your workout can actually help you push yourself harder. Knowing that you'll have a few seconds of chill time in between intervals makes it easier to go all-out with your movements, a concept that's at the crux of this week's episode of Trainer of the Month Club. In it, Anissia Hughes, NASM-certified trainer, and creator of the Bodyweight Strength with Anissia on the Sweat app, takes you through a full-body EMOM workout.

EMOM stands for "every minute on the minute." This means that you perform a set amount of movement at the top of every minute, and then use the remaining seconds to rest. In this particular workout, you'll repeat six movements three times (which clocks in at 18 minutes total). You'll push at max capacity for 30 seconds, then rest for 30 seconds before diving into the next exercise.

"Give me everything you've got for that full 30 seconds, because you know you'll have that rest at the end," says Hughes. One caveat to keep in mind? "As I'm counting down, make sure you finish that last rep completely," she adds. So if you're in the middle of a burpee and she calls "rest," don't just flop over—finish the movement. You've got this.

Ready to sweat? Press play and follow along with the movements below.

Full-body EMOM workout with Anissia Hughes

Three rounds. At the top of each minute, do 30 seconds of work followed by 30 seconds of rest. 

Minute 1: toe touch rocket jumps Start with your feet around shoulder-width apart, and your toes slightly turned out, like you're setting up for a squat. Squat down and then reach opposite hand to opposite toe. Make sure to keep your chest up. Explode back up and add a small jump at the top.

Minute 2: tricep push-up + shoulder tap Start in a push-up position, ensuring that your wrists, elbows, and shoulders are all in alignment. Do a push-up. At the top of the push-up, tap your left shoulder with your right hand and then your right shoulder with your left hand. To modify, do a push-up on your knees.

Minute 3: lateral plank walk to knee drive Start in a plank position. Take one lateral step to the right, then bring opposite knee to opposite hand. Repeat on the other side. Make sure your hips stay square to the ground and that your butt isn't up in the air.

Minute 4: kneel to squat + knee drive Start in a kneeling position with your hands behind your head. Step one foot up and push through that leg to come to a standing position while driving the opposite knee toward your chest. Switch knees each time.

Minute 5: burpees Start in a standing position. Move into a squat, moving your hands down with your hips, and then jump back into a plank. Do a push-up. Jump your feet back to your hands. Explode up into a full squat jump, reaching your arms overhead. Take out the jump at the top of the burpee if you need a modification.

Minute 6: side-plank Start in a side-plank position with your right hand pressing into the ground and your left hand reaching toward the ceiling. Keep your hips lifted and hold for 15 seconds, then switch to your left side and hold for 15 seconds. To modify, put the knee closest to the ground on the floor.

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