10 Zero Equipment EMOM (Every Minute on the Minute) Workouts

10 Zero Equipment EMOM (Every Minute on the Minute) Workouts

Have you ever heard of EMOM workouts? I hadn’t. I was seeing a ton of instagram influencers talk about them but I didn’t get it, they seemed too easy. But I was interested, these girls were doing EMOM workouts everyday and could say enough good things about them. So I wanted to try it out. And man was I WRONG!! These workouts will kick your butt.

With these workouts having to balance between wanting to get all the reps done as fast as possible to have the most rest, vs wanting to slow down and save your energy is hard. Annie and I have done a couple of these workouts, and even one round can be killer. The full body workouts are definitely my favorite. They made me the sweatiest I had ever been after a 15 minute workout!!

These workouts would be great for when you’re short of time but really need a good sweat. I love them after a long day at work because they are so quick and I always end up feeling like I just did a hour long killer workout!

How to do an EMOM Workout

Each workout is made up of 5 or 6 exercises. You have 1 minute to complete the reps for each exercise and then whatever time is left in the minute is your rest. Repeat each workout 3 to 5 times for a 15-30 minute workout!

You only need three things for these workouts: space, a stopwatch and the discipline to get it done!

Take a look below at 10 fast and effective workouts you can start doing today. Tag us in your workouts on Instagram to be featured 💙.

Full body EMOM Workouts

Workout #1

  • 40 air squats
  • 25 push-ups
  • 10 burpees
  • 25 v-sit tucks
  • 40 mountain climbers

Workout #2

  • 30 plank openers
  • 30 forward lunges
  • 30 single leg v-up
  • 40 squat & squat jump
  • 20 tricep push-ups

Lower Body EMOM Workouts

Workout #3

  • 20/20 reverse lunges
  • 40 sumo squats
  • 20 plank leg lifts
  • 20/20 side lunges with step in
  • 40 narrow squat
  • 20 plank reach backs

Workout #4

  • 20 side lunge and sumo
  • 20 forward lunge and rdl
  • 20 hamstring walk-outs
  • 15/15 sl rdl
  • 20 glute bridges

Upper body EMOM Workouts

Workout #5

  • 20 push-ups
  • 30 plank shifts
  • 20 upper body mountain climbers
  • 15/15 side plank openers
  • 20 y-raise

Workout #6

  • 20 negative push-ups
  • 30 plank shoulder taps
  • 20 tricep push-up
  • 30 plank shuffles
  • 20 sunrise push-ups

Core EMOM Workouts

Workout #7

  • 1 minute plank
  • 10/10 side plank crunch
  • 1 minute v-sit hold
  • 20 toe touches
  • 1 minute hollow hold

Workout #8

  • 30 v-sit twists
  • 30 v-sit bicycles
  • 30 flat back flutter kicks
  • 15/15 side plank reach under
  • 30 penguins

Heart rate EMOM Workouts

Workout #9

  • 30/30 split squat pulses
  • 10 burpees
  • 15 squat jumps
  • 40 mountain climbers
  • 15/15 reverse lunge & knee drive

Workout #10

  • 10 split squat jumps
  • 20 squat and curtsy lunges
  • 30 plank shoulder taps
  • 20 squat step-ups
  • 10 double sumo squats jumps

 

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