Quick coaching note today that might flip a switch for you:
After 40, more rest can mean more results.
See, most folks think fat loss = grind nonstop.
But the science (and my coaching floor) says short bursts of effort + longer recovery often deliver better outcomes: more calories burned, better insulin sensitivity, and less joint blow-back.
That’s the whole idea behind KB EMOM 20/40:
- 20 seconds hard, 40 seconds easy, every minute on the minute
- Stack it for 20 minutes
- Done
Why 40 seconds of rest helps you burn more:
- You can hit true intensity during the work window (not just “kind of hard”).
- Your heart rate stays high-enough across the session, but your joints aren’t getting crushed.
- The combination is linked to the “afterburn” effect (elevated calorie burn for hours after you’re done).
Try this 10-minute sample today:
- Min 1: 20s two-hand KBl swings (go heavy as you can with good form) / 40s rest
- Min 2: 20s “HardStyle” burpees / 40s rest
- Min 3: 20s KB goblet squats (go heavy as you can with good form) / 40s rest
- Min 4: 20s “HardStyle” plank / 40s rest
- Min 5: 20s KB snatch (10s per side) / 40s rest
Rest 60-120 seconds; repeat once (total = 10 minutes). If you feel good, run a full 20.
Coaching cues: crisp reps, tall posture, stop at 20s even if you “could” do more. Quality > quantity.
If you like how that feels, my new KB EMOM 20/40 Fat Loss Protocol lays this out for a full 28 days—videos, progressions, and joint-friendly tweaks for 40+ bodies.
-> Grab it here
Stay consistent & train smart!
— Forest Vance
M.S., Human Movement • Master Kettlebell Instructor
Owner, FVT Warrior Wellness
PS – This week I’m also tossing in the Norwegian KB 4×4 and 16/8 IF Workshop as free bonuses. If you’re curious about the science behind all this, you’ll love these. Details here.