Fire up your me­tab­o­lism with this high-in­ten­sity train­ing work­out.

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There’s a no-fail way to light a fire un­der your reps: Make a game out of get­ting them done in record time. “It’s hugely ef­fec­tive for hit­ting the in­ten­sity where you max­imise fat-burn­ing and mus­cle firm­ing,” says trainer Go Green, a pro­gramme di­rec­tor at Brick gym in New York City.

His for­mula has two parts: Jump-start your cir­cuit with an EMOM (ev­ery minute on the minute) blast, then race to get in more reps of strength ex­er­cises with each of your sub­se­quent firm­ing rounds.

Un­like the av­er­age warm-up, an EMOM is five min­utes per­formed at warp speed, where, at the top of ev­ery minute, you com­plete a pre­de­ter­mined num­ber of reps of a few body-weight ex­er­cises, then use the re­main­der of that time to re­cover be­fore go­ing at it again when the next minute hits. You prob­a­bly want as much re­cov­ery time as pos­si­ble, right? Well, then, you’ve got to haul ass.

As you go straight into your cir­cuit of strength ex­er­cises – AMRAP style – count your reps. “Your goal is to beat what you did in the round be­fore by at least one rep,” Go says. By fo­cus­ing on one round at a time, you can wrap your head around the small added chal­lenge of crank­ing out an­other rep per ex­er­cise. “But when you’re done, you’ll have added at least 50 more to­tal reps de­spite get­ting more fa­tigued with each round,” Go says.

Boom! You just pushed to your new per­sonal best.

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