This workout gets you shredded... FAST
You’ve probably heard it all before — “just lift heavy,” “just run more,” “just eat clean.” But here’s the truth: if you’re over 35 and still grinding away with the same old routine, it’s no wonder you’re not seeing the results you want. Your body has changed, and your workouts need to change with it.
Here’s why: research shows that high-intensity training can stimulate powerful hormonal responses, including boosts in testosterone and growth hormone—two of the key players in muscle growth and fat metabolism [1][2]. * That means the right type of workout doesn’t just burn calories; it supports the very hormones responsible for building muscle and torching fat.
And one method is proving itself as the go-to for busy men who want maximum results in minimum time: EMOM training.
What Is EMOM?
EMOM stands for Every Minute on the Minute. You pick an exercise, start your reps at the top of the minute, then rest for whatever time is left. When the next minute starts, you go again. The clock keeps you honest, forces intensity, and makes sure you don’t waste time.
It’s simple. It’s structured. And it works. *
Try This EMOM Routine
Here’s a sample two-day plan you can plug in right away:
Day 1: Strength (about 45 minutes)
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Back Squat – 5 reps at ~70–75% of your max, every minute for 10 minutes.
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Bench Press – 5 reps every minute for 10 minutes, same weight range.
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Barbell Row – 5 reps every minute for 10 minutes.
(Warm up for 5 minutes before each exercise. By the last few sets, the weight should feel tough but doable with good form.)
Day 2: Conditioning (about 30 minutes)
Set a timer to beep every minute. Do the movement, then rest until the next minute starts. Cycle through these six moves for 5 rounds (30 minutes total):
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Run 50 seconds at ~75% effort
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12 calories on the Air Bike
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10 Burpees
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15 Slam Balls (30–50 lbs)
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10 calories on the Row Machine
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10 calories on the Ski Erg
That’s it—fast, brutal, effective.
Why It Works
HIIT-style workouts like EMOM are proven to trigger hormonal responses that support muscle growth and fat loss [1][2]. * Instead of just burning calories, you’re training your body to build, recover, and lean out at the same time. *
If you’ve been stuck doing the same routine and wondering why nothing changes, this is your wake-up call. EMOM keeps you on pace, leaves no room for slacking, and drives results that match your effort. *
Make It Count
Your workouts should do more than just wear you out. EMOM gives you a system that pushes your limits while working with your body’s natural responses. The structure is simple, the science is solid, and the payoff? A leaner, stronger, more athletic version of you. *
Stop wasting time. Start training with purpose.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Works Cited
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Dote-Montero, Manuel et al. “The effects of three types of exercise training on steroid hormones in physically inactive middle-aged adults: a randomized controlled trial.” European Journal of Applied Physiology vol. 121,8 (2021): 2193-2206. doi:10.1007/s00421-021-04692-7
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Meckel, Yoav et al. “Hormonal and inflammatory responses to different types of sprint interval training.” Journal of Strength and Conditioning Research vol. 25,8 (2011): 2161-9. doi:10.1519/JSC.0b013e3181dc4571
