Brando Hasick's two 10-minute workouts for Ninemsn Coach

"I don't have time."

It's one of the most common reasons people give for not exercising — and in amongst work, family and life admin (as well as, let's be honest, relaxing on the couch watching TV), it can be tough to prioritise exercise.

But the good news: You don't need to spend a lot of time working out to see huge rewards, according to sports scientist and strength and conditioning trainer Brando Hasick, founder of Body by Brando.

"My favourite kind of training for the time poor is what we call an EMOM," he says. "EMOM simply means 'Every minute on the minute'."

The idea is that you choose the number of repetitions of a particular exercise you want to hit per minute, varying the number of reps depending on your goal — you'd do just one rep per minute for absolute strength; five for strength and muscle growth; and 10 for muscle growth and metabolic conditioning. Then you work until you complete the designated reps, and rest for the rest of the minute.

"You may work for 40 seconds, and rest for 20 seconds. It’s as simple as that!" he says.

Below, Brando runs through two short workouts that will leave you feeling instantly fitter. 

Workout 1

10-minute EMOM comprised of two exercises, with one movement performed "On the minute".

Complete the designated number of reps with controlled form, and use the remainder of the minute to recover and prepare for the next minute.   

Exercise A: Barbell back squat

Minutes 0, 2, 4, 6 and 8.

With a barbell placed comfortably on the back of your shoulders, begin transferring weight through the heels and lowering your body until your hip crease passes the level of your knee.

Perform 8 reps with a total of 4 seconds per rep. (3 seconds down, 1 second up) and then rest waiting for the next minute to begin exercise B.

Adjust the weight of the barbell accordingly aiming for an intensity of around 7/10 or 70 percent after the 8 reps. 

Exercise B: Handstand wall climb

Minutes 1, 3, 5, 7 and 9.

Starting in a push-up position with your feet against the wall, begin walking your feet up the wall taking your weight through your hands.

Slowly climb up the wall bringing your body to full alignment with your forehead and toes being the only part of your body touching the wall.

Ensure abs and glutes are squeezed to maintain hollow body position and reduce potential for back injury.

Perform 2-3 reps each round with a lockout of 5 seconds at the top of each rep, and then rest waiting for the next minute to begin exercise A again.

Scale as needed to reach 70 percent intensity.  

Workout 2

10-minute EMOM comprised of two exercises, with one movement performed "On the minute".

Complete the designated number of reps with controlled form, and use the remainder of the minute to recover and prepare for the next minute.   

Exercise A: Burpee box jump

   

 

 

Minutes 0, 2, 4, 6 and 8.

Start by dropping your body fully to the floor with a relaxed position (burpee, pictured above) and then powerfully exploding yourself back to your feet.  Begin to jump onto the box and lock out your knees and hips once landed and stable (box jump, below).

Complete 8-10 reps each round and then rest waiting for the next minute to begin exercise B.

Exercise B: Kettlebell racked walking lunges

 

 

Minutes 1, 3, 5, 7 and 9.

Hold two kettlebells in a front racked position across your chest (with elbows high to make a comfortable shelf and promote a tall chest).

Begin taking lunging steps forward for up to 20 metres each round.

Use 20kg per hand, or scale weight as needed to maintain intensity.

Complete between 12-20 steps per round and use the remainder of the minute to recover and prepare for exercise A again.