Hello everyone, in today's article as you already know we will talk about the most efficient way to burn belly fat. One of the best ways to burn fat is with the help of EMOM exercises. EMOM stands for “Every minute on the minute”. It is a training protocol that requires you to complete an exercise for a certain amount of reps under a minute. Every minute frame has a programmed work amount (such as, 10 push-ups) with the remaining amount of time to be taken as rest. For example, if 10 push ups took an athlete 17 seconds, they would have 43 seconds to rest until the next minute frame.
0:17 Finish reps, rest 43 seconds
1:00 Start 2nd round
1:25 Finish 2nd round, rest 35 seconds
2:00 Start 3rd round
2:37 Finish third round, rest 23 seconds.
You would continue this process until you complete the required number of minutes/rounds. That’s an EMOM Workout in a nutshell.
The burpee is the ultimate full-body exercise frequently used in strength training.
Well known by Cross-fit junkies, martial artists and military forces around the world it will surely get your blood pumping! Begin in a squat position with hands on the floor in front of you. Kick your feet back to a push-up position. Immediately return your feet to the squat position. Leap up as high as possible from the squat position for completing one rep.
2. Jump squat
This exercise works on your lower abs and leg muscles. Squat jumps help shed fat from the lower body and improve your core, leg strength and balance.
To complete one rep start by standing with your feet shoulder-width apart. Do a regular squat, then engage your core and jump up explosively. When you land, lower your body back into the squat position. Land as quietly as possible, which requires control. Make sure to use your whole foot to jump, not just your toes, and try not to let your shoulders lean out beyond your knees, as this can strain and injure your back.
3. Jump Rope
Jumping rope is easy and low impact. You can do it anywhere with enough space to swing the rope. It’s also highly efficient. It is important that you keep your elbows in close and your core tight to maintain balance while jumping.
Moderate-intensity rope jumping - about 100 to 120 skips per minute burns about 13 calories a minute. This cardio exercise uses more muscle groups than jogging, and challenges your balance and coordination especially if you practice drills that require extra hand and foot skills. Once you’re comfortable, add variations like hopping from side to side or alternating your feet every swing.
4. Mountain Climber
Few exercises are as efficient as the Mountain climbers. Focused on working out your chest, quads, shoulders, triceps and core or with another word a full-body exercise. To do the mountain climber you start in high plank, with your palms flat on the floor, hands shoulder-width apart, shoulders stacked above your wrists, legs extended, and core engaged. Keeping your core tight, draw your right knee to your chest. Return to the starting position and immediately draw your left knee to your chest. Return your left leg to the starting position. That’s 1 rep. The quicker you move your legs, the more of a cardio challenge this will become. Make sure to keep your core engaged and back flat throughout. If you have to slow down to maintain form, that’s fine.
You are efficient in your stride, you can run upright, you shed heat better than almost any warm-blooded creature, your lungs operate independently of your stride, you have muscle groups specially designed for balance, your feet are incredibly adapted to varying terrain. As human beings we are specially designed as long-distance running machines. In our history of persistence hunting, humans would (and still can) run down deer and other “fast” animals over a period of hours. We are formidable distance runners!
Start your daily fat burning workout with light warm up followed by a 1-2 mile jog. Your preferable speed should be about 7 minutes per mile. Once done with the miles your body is ready for the more intense EMOM exercises that will follow.
10 Minutes of EMOM:
20 Mountain climbers
10 Jump Squats
(Every minute you would need to do 10 Burpees, 20 Mountain climbers and 10 Jump Squats until you finish all 10 minutes)
After you are done with the EMOM exercises grab a jump rope and start skipping. If you consider yourself a beginner at skipping rope go for a total of 200 reps.
If you know what you are doing try doing 3 sets of 100 reps but if you stop for any reason before you reach the 100 reps you start the set over.
Once you are done with you reps finish the workout with another 1-2 mile jog to the finish line.