Check out this workout on the Microsoft Band Health App HERE and revolutionize the way you train for a Tough Mudder event.
Looking for the best way to train for a Tough Mudder? Try an on the minute HIIT workout, also known as an EMOM (EMOM=every minute on the minute). At the top of each minute, execute a certain amount of work (i.e. reps of exercises), then use what remains of the 60 seconds to catch your breath until the next minute starts.
The benefit? “On the minute training creates an opportunity to push your cardiovascular system, and trains it to recover quickly – which is what the course is about,” says Jen Widerstrom, trainer on NBC’s hit show The Biggest Loser.
When you’re on the course, think of running as your “rest” period and the obstacles as the bursts of movement that require upper, lower, and core body strength. While 12 minutes is an average length of time for an on the minute workout, Widerstrom suggests beginners start with 6-8 minutes and advanced athletes kick it up to 15 or 20 minutes.
The Workout: 12 Minutes
Complete all 15 reps at the top of each minute, then rest until the next minute starts. Push yourself to finish the reps in the same amount of time each minute (shocker, it gets harder and harder as time goes on).
- 5 Pull-Ups
- 5 Push-Ups
- 5 Sit-Ups
Pull-Ups
Pull-ups are the ultimate move to strengthen your upper body and your grip – crucial when conquering obstacles like Funky Monkey and King of the Swingers. If you can’t get your chin over the bar, try using a resistance band for assistance – the thicker the band, the more help you’ll get.
Push-Ups
Place your hands on the floor, shoulder width apart, fingers pointing away from your body. Assume a plank position, remembering to keep your back in a straight line. Engage your core and lower your body toward the ground until your elbows reach a 90-degree angle, then rise back into a plank. Make this move easier by doing the push-up from your knees.
Sit-Ups
Lie on your back, bend your knees and keep your feet flat on the floor. Bring your arms behind your head and in a controlled motion bring your upper body toward your knees. Look straight ahead and keep your core engaged.