Those calories won't burn themselves, so let's get to it. You're going to be working every minute on the minute (EMOM), working your way through a series of three movements.
For the first minutes, do your 20 thrusters and then take the rest of the minute to recover. Then, in the second minute, complete your 2o kettlebell swings and rest before doing 20 squat thrusts in minute 3.
Then go back to the thruster and keep cycling through a new move each minute until you've finished five full circuits to hit 15 minutes.
Try to finish your reps in 40-45 seconds to give you the time you need to get ready for the net movement.
01) Dumbbell Thruster: 20 reps
For the first minute of your EMOM, send your heart-rate soaring and prime your body to burn fat with thrusters working your whole body. Holding a dumbbell in each hand next to your shoulders, squat down (A). As you drive up, press the dumbbells directly above your shoulders by using the power generated from your legs (B). That’s one rep. Lower the weights to your shoulders before dropping into your next rep. Your aim is to complete all 20 reps in 45 seconds, so you have at least 15 seconds to get set for the next move.
02) Kettlebell Swing: 20 reps
It doesn’t get any easier in minute two as you swap the dumbbells for a kettlebell to keep torching calories with basic kit at home. Hold the kettlebell in both hands between your legs. Keep a flat back as you hinge at your hips to initiate the swing (A), then when your torso is almost parallel to the floor, drive your hips forward and pull the kettlebell up to shoulder height with your arms straight (B). Stay tight through your abs for stronger, smoother reps in 45 seconds.
03) Squat Thrust: 20 reps
Minute three is a break from the weights but by no means is it a drop in your intensity. In a high plank position with your hands slightly wider than shoulder-width apart (A), jump both your feet in towards your chest (B). As quick as you can, jump both feet back to your plank position. That’s one rep. In minute four, start the sequence as you head back for more thrusters. Finish five full rounds for a grand total of 15 minutes. Good luck.
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