Bodyweight EMOM

Overview:

We LOVE an EMOM workout, especially when you’re training solo and in need of an extra little bit of motivation. EMOM is an acronym for Every Minute On the Minute, meaning that you’ll start working as the timer hits each minute mark. The added push for motivation comes from the idea that the quicker you get through the required reps, the more rest time you have before the next minute mark rolls around and you’re off again.

EMOMs are a very versatile style of workout, and there are endless ways you can include them in your training. We've just launched the first in a series of Workout Packs, which includes 20 different EMOM and AMRAP workouts for you to do in the gym, at home or on holiday. They are all designed with fairly minimal equipment, and as full body, functional workouts to help increase your fitness, build lean muscle, and improve your movement.

Here’s a simple bodyweight only EMOM for you to sink your teeth into (well, quads and shoulders mostly), perfect for getting a quick sweat in whether you're at home, on holiday or in the gym.

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Equipment Needed:

None! Bodyweight only.

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The Workout:

Start a timer and immediately begin working on Minute 1’s exercise and reps, 30 squat jumps. Complete this as fast as you can whilst maintaining good form, and working to a steady pace that you will be able to maintain for the remainder of this workout. Once completed, rest for the remainder of the minute. As minute 2 starts, start working on the listed exercise and reps, and continue this way through all 5 minutes. You’ll then go back to the start and work through the exercises again for a total of 6 rounds.

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Minute 1: 30 squat jumps

Minute 2: 25 butterfly sit ups

Minute 3: 20 push ups

Minute 4: 15 burpees

Minute 5: 10 shuttle sprints

X 6 ROUNDS

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Top tip: For all our interval, circuit and EMOM workouts, we like to use the Seconds Pro app - it will give you 3 countdown beeps at the start and end of each set/round, so you don’t need to keep an eye on the timer the whole time.