Gymboss EMOM Barbell Circuit Workout

A lot of people mistakenly believe that circuit training is good for nothing other than developing fitness and burning fat. However, the truth is that you can use circuit training to achieve almost any fitness goal – including building muscle and increasing your strength.

It all depends on how you apply this time-honored and proven training method.

This workout is designed to increase full-body strength using nothing but a barbell and your trusty Gymboss timer. It’s very time-efficient and uses an additional training method called Every Minute On the Minute (EMOM) sets to add even more benefits to what is already a fantastic workout.

So, grab your barbell, and let’s get started!

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A Modifiable and Do Anywhere Tabata Circuit

Tabata training is one of the most intense, time-efficient ways you can work out. Invented by Japanese sports scientist Dr. Izumi Tabata, this method involves doing eight sets of 20 seconds maximum intensity exercise, broken up with brief ten-second rests.

Done properly, Tabatas are brutal. What does that mean? According to Tabata, you should treat every interval like a race, giving each one your best effort. If you feel like you could have done more or gone faster, you weren’t working hard enough!

But that doesn’t mean there is only one way to do Tabatas, and for this workout, while we’re going to stay true to the 20 seconds on/10 seconds off structure, we’re going to use more than one exercise to create a Tabata circuit.

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Interval Training To Improve Your Half Marathon Time

For many runners, just finishing a half marathon is an incredible achievement. Training to run 13.1 miles takes a lot of commitment and dedication. Once you complete a half marathon, no one will ever take that amazing accomplishment away from you. If you have already done a few half marathons, you may be seeking to improve your time. In fact, many runners get addicted to the possibility of improving their race times and they thrive on consistently getting faster.

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3 Fat Burning Gymboss Jump Rope Workouts

Jumping rope has got to be one of the best low-tech exercises you can do for your fitness. Depending on how intensely you work out, you can jump rope to develop aerobic or anaerobic fitness, improve your coordination and agility, or burn fat. It’s no wonder that rope jumping is such a big hit with boxers and other fighters.

To jump rope, all your need is a rope (duh!) and enough space to spin it. Because of this, you should have no problem jumping rope at home. There’s no need to buy an expensive rope either; a standard $10 PVC speed rope is more than adequate.

Here are three of our favorite Gymboss jump rope workouts.

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Three Ten-Minute Kettlebell Workouts

A lot of people are under the mistaken impression that they need to spend hours in the gym to get fit, build muscle, or lose fat. And while it’s true that you CAN use long workouts to reach your fitness goals, short workouts can be every bit as effective.

These are three ten-minute kettlebell workouts for which all you need is a single kettlebell and your trusty Gymboss timer.

They all feature kettlebell swings, which is arguably one of the best bang for your buck kettlebell exercises you can do.

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