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5 Ways to Burn MORE Fat at the Gym

Check out Mena’s transformation where he lost a whole bunch of fat.

Don’t you wish that you could see faster results from your workouts? I mean, wouldn’t it be great to burn much more calories without having to spend more time at the gym?

Luckily, there are at least 5 ways that you can burn more fat from your workouts. As long as you’re not bombing with your diet, the methods that I’m about to share with you can really help accelerate your progress.

Method 1: Every Minute on the Minute (EMOM)

So the first one I want to talk about is something known as EMOM or every minute on the minute.

I’m not only going to explain how you do it, but I’m also going to give you a full free EMOM workout that clients typically pay me for, so stick with me.

What is EMOM?

For starters, EMOM is a form of interval training where you perform a given amount of reps within a 1-minute time frame. After the required reps are complete, the remaining portion of the 1-minute is your rest. And then you start your next set again at the next minute.

How can I perform EMOM training?

A simple example would be to perform 15 reps of push-ups every minute for 5 rounds.

So let’s say it takes you 20 seconds to do your first round of 15 push-ups. This means you’ve got 40 seconds of rest before going for your next set of 15.

Now, let’s say it took you 30 seconds to perform 15 push-ups on your second set. As a result, you only have 30 seconds of rest before moving to your third round.

Important things to remember…

So I’m sure you can already see that as the rounds go on and on, it will get harder and harder, and you’re going to be more and more likely to hit failure.

Keep in mind that if you’re completing the rounds at the last second and you have no time to take a break, then you need to make adjustments either to your rep range or the amount of weight you’re using.

There should always be a couple seconds of rest within each minute-long cycle. After completing all 5 rounds, you take a 1 to 2-minute break before beginning the next exercise for 5 rounds. You, once again, go every minute on the minute.

How is EMOM incorporated into workouts?

Now this kind of workout can simply be added to the end of your regular weight training workout as a short 15-minute finisher to help you burn extra calories.

Or you can stick to an EMOM interval training style for your entire workout session.

You can also program your EMOM workouts for whatever your goals are.

For instance, if you’re training for endurance, you might go with a high rep range like 15 or more reps using light weights. This leaves you with very short breaks at the end of each round.

On the other hand, if you’re training for strength, you may want to only do three heavyweight reps for each minute-long round.

My EMOM Workout Plan

The EMOM workout that I’m including is not meant to be a finisher; it’s intended to replace an entire hour-long workout.

Of course, you can just do a small portion of the workout as a short 15-minute finisher instead. But if you’re doing the whole thing, it’ll take you an hour.

It’s specifically aimed at getting your heart rate up higher to help you burn more calories and body fat.

In the video below, I give you a walkthrough of what you’ll see on my EMOM PDF.

My EMOM workout combines EMOM with an effective training strategy—cardio acceleration, which is our second way to get more done in less time at the gym.

Method 2: Cardio Acceleration

Cardio acceleration combines weight training exercises with aerobic cardio exercises.

The striking thing is that you can incorporate it into pretty much any weight training workout that you’re currently doing.

Here’s how you can incorporate cardio acceleration into your workouts…

You structure your weight training workout the same.

But in place of taking a 2 to 3-minute break between every set, you complete 30 to 60 seconds of cardio immediately after performing weighted sets.

And then, after the cardio exercise, you take a break.

Which cardio should I incorporate?

Now when I say cardio, I don’t want to give you the wrong idea.

Your 30 to 60 seconds of cardio between sets doesn’t have to be a traditional cardio form like running on a treadmill, cycling, or stair climbing.

Although it can be a cardio machine, it can also be something like 30 to 60 seconds of burpees or mountain climbers, or squat jumps.

Whether you do a cardio machine or an aerobic exercise, you’ll be able to get a lot more done in less time with cardio acceleration.

Tip 1: Work Opposing Sections of the Body

But to ensure that you’re not negatively affecting your strength, you need to work opposite sections of your body for the resistance training and cardio portions.

An example of this is working your chest with weights. In this case, you would combine it with an aerobic exercise involving your lower body.

Exercises like jumping rope, squat jumps, plyometric lunges, and high knees are great examples of lower body aerobic exercises.

Combining upper and lower like this prevents the exercises from interfering with each other.

If, on the other hand, you combine chest exercises with another upper body aerobic exercise, it will take power away from your bench pressing sets—that’s something you don’t want to do.

Tip 2: Don’t incorporate too much cardio acceleration

Also, remember to only add 1 cardio acceleration session into your routine at a time if you’re doing it burn some extra fat.

There’s no need to do this every day of the week, and it’s always more sustainable to get the job done with the least amount of extra work.

Usually, just 1 to 2 days a week of cardio acceleration on your upper body days will be enough. Switching between heavyweights for the upper body and short 60 second intervals of cardio for your lower body helps you get leaner, decreases muscle soreness, and helps you recover faster [1].

Method 3: Peripheral Heart Action Training (PHA)

Another way to use opposing body parts to get more done in less time is with peripheral heart action training (PHA).

While peripheral heart action training can combine weights with cardio, it more often combines weights with more weights.

You can also combine the upper body with more upper body or lower body with lower body instead of alternating between upper and lower.

One of the most common forms of PHA is working opposing muscle groups.

Rather than doing a set of bench press and taking a 3-minute break, you do a bench press set and immediately follow up with a superset of barbell rows, and then you take your break.

This allows you to get two exercises done, with half the rest time, without negatively impacting performance.

This is because the bench press works your chest, front of your shoulders, and triceps. Meanwhile, the row will target your back, the back of your shoulders, and your biceps.

Since the two exercises won’t work for the same muscle groups, you’ll be able to lift heavy weight for both exercises without taking a break until you’re done with both.

To give you some ideas, you can combine chest and back, biceps and triceps, quads and hamstrings, as well as upper and lower bodyweight training exercises.

You can also combine more than 2 exercises.

For example, you can combine a bench press, a barbell row, cable flyes, and face pulls. So with that, you do chest, back, chest, back, then take a break.

Or, if you wanted to mix upper and lower, you can do a barbell military press, followed by barbell squats, pullups, and lunges. Again, upper, lower, upper, lower, break.

The goal is to move through all 4 exercises, or however many exercises you select, with no break until you’re done with them.

Just keep in mind when you do more than 2 exercises back to back, your performance and strength for each exercise may suffer due to fatigue setting in.

So if you want to group more than two opposing exercises together, you can do that. However, this shouldn’t replace all your regular weight training workouts that allow you to lift heavy.

Method 4: Tabata Interval Training

Another method that can help speed up fat loss is Tabata interval training.

Usually, these kinds of workouts involve very short bursts of high-intensity work combined with short breaks between each round.

A simple interval to set up for a Tabata workout is 20 seconds on and 10 seconds off for 8 rounds per exercise. After 8 rounds, you take a 2-minute break and begin the next exercise for the same 20 on 10 off interval with 8 rounds again.

To perform this as a quick 15-minute finisher after lifting weights, you only need about 3 to 5 exercises. Since your breaks are so short, you’ll probably mostly be doing aerobic exercises like burpees, squat jumps, kettlebell swings, and medicine ball slams.

Again, Tabata workouts are, once again, something we want to add slowly, starting with just one session per week to help burn some extra fat. It doesn’t replace your weight training workouts.

Now that’s not to say that Tabata can’t be used to work on increasing strength and power.

You just need to adjust the intervals and types of exercises you’re doing.

You can still stick to heavyweight training exercises with a shorter work interval and a longer rest interval like 10 seconds on and 50 seconds off. Or 10 seconds on and 120 seconds off.

With this kind of interval, you’ll only get a few reps in per round, allowing you to lift heavier weight, and you’ll have more time at the end of each round to recover.

Method 5: The 80/20 Rule

Another straightforward way to get faster results from your regular weight training workouts is by following the 80/20 rule.

This means that about 80 percent of your workouts should be made up of compound multi-joint exercises with free range of motion.

For instance, a deadlift with a heavyweight burns a heck of a lot more calories during the workout. It continues burning more calories long after the workout is done. A bicep curl will not have this kind of effect because they only work your biceps and your forearms.

Compound exercises burn more calories by working more muscles, and they also allow you to lift a much heavier load. It provides immense, quicker progression in the amount of weight you’re lifting than what would be possible if you were sticking to isolation exercises.

In general, lifting heavier weights helps you build more muscle and burn more calories throughout the day.

This doesn’t mean that you can’t also do isolation exercises. But most of your workouts should incorporate compound movements, and isolation movements should be saved for the end of your workouts.

Of course, if you’re just training arms, abs, or calves, you’ll find yourself doing much more isolation exercises on those days. But for other workouts, you should structure them with a particular focus on core compound exercises like squats, deadlifts, and bench press.

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My FREE EMOM Workout

So now that we’ve covered the 5 methods you can use to get more out of your gym sessions, let’s go over the free EMOM workout. Using this link, you can grab a copy of the workout. It’ll take you to a PDF. When you click on an exercise in the PDF, it redirects you to a video demonstrating how to correctly perform the exercise.

You can also print this PDF and take it to the gym to track the amount of weight you’re lifting and how many reps you’re getting for each exercise, which will help you monitor your progress over time.

How to perform my EMOM workout

You’ll see that each exercise has an A and a B.

And that’s because, as I said earlier, this workout combines EMOM with cardio acceleration. So A is your weight training exercise, and B is your aerobic exercise.

You would perform 5 rounds of EMOM for each number, not for each letter.

For the first one, you would do 1a, 1b, 1a, 1b, and then finish off with 1a; you would do 5 rounds of each a and b, just 5 rounds total. Then you would take a 2-minute break and move on to the next pair of exercises.

Again just to remind you, with EMOM, each of those 5 rounds is back to back, and the only break you get is whatever’s left after completing the round. So if it takes me 30 seconds to do 10 reps, I only have 30 seconds of rest before moving to the next minute-long round.

You’ll also notice that for each weight training exercise, it’ll say plus 2. If you’re a beginner, you don’t have to worry about that.

However, if you’re more advanced, add two reps each time you do another round to repeat the same weight training exercise.

For example, with the first one, as I said, you would do 1a, 1b, 1a, 1b, and 1a again. So the first time, you would do 10 reps for 1a, then when you come back to it the second time, you do 12 reps. And then do 14 reps on the third and final time.

Again adding two reps each time is only for those of you that are advanced.

Other than that, the workout should be pretty straightforward; just remember to do both sides for the exercises that involve one leg at a time, like pistol squats.

But that about wraps it up, guys. I hope you’ve found this useful.

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References

[1] Cardio acceleration immediately before each set of resistance exercises therefore rapidly eliminates DOMS.

https://www.ncbi.nlm.nih.gov/pubmed/18296978

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