If you have been training at home for a while or you have decided to give it a shot, we have exactly what you are looking for. A fresh at home workout, with a full explanation of each exercise.

Get creative with these workouts. Use whatever equipment you have. If you have 15 minutes take it easy the first round and only use body weight. But if you have a hour, get in a good warm up, workout, and recovery session!

At home full body EMOM workout

EMOM means every minute on the minute, so pull up the stop watch feature on your phone or find a clock. Start at the top of the minute and start your first exercise. Whatever time is left after you have finished the reps in your rest. When the clock reaches the top of the minute again, start on the second exercise.

  • Plank shoulder taps – 30
  • Mt. Climbers – 50
  • Split Squats – 20/20
  • Dead bugs – 30
  • Pushups – 20
  • Curtsy Squat – 20/20
  • SL alternating V-sits – 30
  • Penguins – 50
  • Single leg RDL – 15/15
  • Sumo Squats – 30

If you like this style of workout check out my other article with ten EMOM Workouts.

Full Body EMOM WorkoutPlank shoulder taps

In a high plank position, squeeze you glutes and place your feel shoulder with apart for a strong base. This will help control excess movement at your hips. Lift your right arm to tap your left shoulder, and then do the same on the opposite side.

Mt. Climbers

Start in a high plank position with your feet a little wider than shoulder width for stability. One arm at a time, switch from a high plank to an elbow plank, and back. Be sure to place your hand directly under your elbow and brace your core.

Split Squats

Start in a split stance position. Lower yourself to the bottom range of motion, where both knees are at about 90 degree angles. Drive up through the heel of the front foot and repeat.

Dead bugs

Start flat on your back with your legs and arms straight up in the air. (This is the part where you look like a dead bug.) Keep your core braced so your back does not arch off the ground. Extend your right leg and left arm towards the floor. Bring then back up to the starting position. Then do the opposite, extend your left leg and right arm to flat and bring them back up.

Push-ups

You can do these on the ground, from your knees, or elevated from your bed or desk chair. Be sure to keep a strong plank, core braced, while bending at the elbows to 90 degrees and the pressing back up into the starting position.

Curtsy Squat

A curtsy squat is similar to a split squat. But instead of your back leg being directly behind you, your leg should be slightly further. You will stay in this curtsy position bending at your knee and sitting into your hips.

Full SL alternating V-sits

Start flat on your back and arms above your head. Raise your torso and one arm off the ground and at the same time lift your opposite leg up while keeping it straight (This is were your body looks like a ā€œVā€.) Reach your fingertips to touch your toes.

Penguins

Lay on your back, bend your knees and place your feet on the ground as close to your butt as possible. Engage your core and crunch your shoulders off the ground. While keeping your shoulders off the ground, rotate back and forth (in a side crunch motion) reaching as far as possible towards your toes.

Single leg RDL

While balancing on one leg with your knee only slightly bent the entire time, hinge at your hips reaching towards the ground with your finger tips. To help with balance focus on a spot on the ground slightly in front of you, and keep your big toe in contact with the ground.

Sumo Squats

In a wide stance, with your toes pointing out, sink into your hips. Make sure to keep your core tight so your chest is upright and push your weight in your heels. Knees and toes must always be pointing in the same direction.

At home lower body and core interval workout

  • Jumping Jacks – 1 minute
  • V-sit – 30 seconds
  • Squat Jumps – 30 seconds
  • Speed squats – 1 minute
  • Wind shield wipers – 30 seconds
  • Flat back openers – 30 seconds
  • Split squat pulses – 30/30s

Intervals for legs and coreJumping Jacks

Start with feet shoulder width apart and arms at your sides. As you jump your feet out wider, raise you hands up to shoulder hight. Then jump back in and lower your arms.

V-sit

Start sitting on the ground. With bent knees, lift your legs off the ground and balance on your sit bones. A modification for beginners would be to support your torso up by placing your hands behind your back.

Squat Jumps

Start with your legs shoulder width apart, push your weight into your heels and squat down. When you have reached you bottom range of motion explode out of the hole and jump into the air.

Speed squats

Set up in a comfortable squat stance, wherever that is for you. Then sit back into your hips, keeping your weight in you heels, and perform a squat. Perform them as quickly as your form will allow. Because we are going for speed squats here your range of motion will decrease.

Wind shield wipers

Lay flat on your back and extend you legs straight up into the air. If needed, place you hands under your butt to aid your core in pelvic rotation, or place you hands out to the side at a 45 degree angle. Rotate through your torso and lower your legs to the right and then to the left. Make sure this movement is controlled while lowering and raising your legs.

Flat back openers

Lay flat on your back and pull your knees to your chest wrapping your arms around them. Slowly, and with control, extend your legs straight and reach your arms overhead, creating a straight line with your body. Tuck back into the starting position and repeat. Keep your feet and arms off the ground the entire time.

Split squat pulses

Place your legs in to a lunge position. Bent at your knee to lower towards the ground, unlike a normal split squat, you are not worrying about range of motion. In a split squat pulse, you are quickly dipping down and then extending up.

At home upper body workout

Every exercise is done in 20 reps, do 3-5 sets of these exercises depending on how much time you have.

  • Pushups
  • Swimmers
  • Upper body mt climbers
  • Tricep pushups
  • Supermans
  • Plank step ups
  • Tricep dips

upper body workoutPush-ups

You can do these on the ground, from your knees, or elevated from your bed or desk chair. Be sure to keep a strong plank, core braced, while bending at the elbows to 90 degrees and the pressing back up into the starting position.

Swimmers

Lay flat on your stomach squeeze your glutes and lift your legs off the ground. Retract your shoulder blades and in a swimming motion touch your finger tips over head and then tap your thumbs to your hips. Do not allow your arms to touch the ground.

Upper body mt climbers

Start in a high plank position with your feet a little wider than shoulder width for stability. One arm at a time, switch from a high plank to an elbow plank, and back. Be sure to place your hand directly under your elbow and brace your core.

Tricep pushups

These are very similar to a normal push-up, the only difference is that your elbows should be tucked in close to your sides. This will cause your triceps to fire.

Supermans

Flat on you stomach, engage your posterior chain (back, glutes, hamstrings) to raise your legs and shoulders off the ground. Keep your core and glutes engaged to avoid any low back pain.

Plank step ups

Using a couch, chair, bench, or stair, start in a plank position facing the step. Raise your right arm and press up onto the step, follow with your left and then step back down. Switch which hand you press up with each time. Keep your core and glutes engaged and spread your legs wide to avoid rotation at your hips.

Tricep dips

Using a desk, chair or the bathroom counter, face the opposite way with your palms on the stable surface and your knuckles pointing towards your hips. Stretch your legs out in front of you. The farther out they are the harder the movement will be. Bend at your elbows to a challenging, but comfortable range of motion. Be sure to keep your hips close to the stable surface and your chest upright.

At home Cardio workout

  • Swimmers 30
  • Single leg glute bridge 15/15
  • Tuck in kick out 20
  • Squat and curtsy lunge 20
  • V-sit Flutter kicks 30
  • Forward lunges 30
  • Flat back scissor kicks 30

If you are looking for more workouts you can do in a small space check out this article!

cardio workout at homeSwimmers

Lay flat on your stomach squeeze your glutes and lift your legs off the ground. Retract your shoulder blades and in a swimming motion touch your finger tips over head and then tap your thumbs to your hips. Do not allow your arms to touch the ground.

Single leg glute bridge

Lay flat on your back and bend your knees so your feet are flat on the ground and close to your butt. Extend one leg straight. From the position engage your glute to propel your hips up. Keep your core engaged to avoid any possible back pain.

Tuck out kick up

Lay flat on your back, kick your legs out straight hovering above ground, tuck them into your chest, and then kick them up lifting your butt and low back off the ground. The easiest version of this would be to hold a weight or something stable behind your head to anchor your body. Another option would be to put your hands under your glutes this will make it a little easier to keep your core engaged and back flat on the ground. The most difficult modification would be to put your arms out to the sides at a 45 degree angle.

Squat and curtsy lunge

Start with a comfortable stance, lift one leg up and step back and across into a curtsy lunge. You should feel most of the work in the glute of the stationary leg.

V-sit Flutter kicks

Start sitting on the ground. With bent knees, lift your legs off the ground and balance on your sit bones. Support your torso by placing your hands on the ground behind your back and extend your legs straight. Lastly, kick up and down at a moderate speed for the.

Forward lunges

Start standing up straight with feet together. Step forward, heel to toe, and sink down into a lunge. Rooting yourself through the heel of your front foot. Aim to reach 90 degrees at both knees. Then push off the front foot and step your feet together

Flat back scissor kicks

Lay flat on your back, and raise your legs so they hover over the ground. Kick your legs out laterally then bring the back in and cross one over the other.

At home core super set workout

  • Plank openers 20
  • Elbow plank 30 seconds

x3

  • Flat back openers 10
  • Hallow hold 30 seconds

x3

  • V-sit flutter kicks 30
  • V-sit holds 30 seconds 30 seconds

x3

  • Side plank crunches 10/10
  • Side plank hold 30 seconds each side

x3

Plank openers

Start in a elbow plank position, lift one elbow up and rotate it towards the sky and opening your torso to the side. Reset to the starting position, and do the same on the opposite side.

Elbow plank

Directly from the plank opener stay in that plank position, keep your core engaged and pelvis tucked to avoid any dipping in the low back.

Flat back openers

Lay flat on your back and pull your knees to your chest wrapping your arms around them. Slowly, and with control, extend your legs straight and reach your arms overhead, creating a straight line with your body. Tuck back into the starting position and repeat. Keep your feet and arms off the ground the entire time.

Hallow hold 30 seconds

Lay flat on your back, lift your shoulders and legs off the ground while keeping your core engaged and then hold for the required time. Depending on core strength your legs may be higher off the ground.x

V sit Flutter kicks 30

Start sitting on the ground. With bent knees, lift your legs off the ground and balance on your sit bones. Support your torso by placing your hands on the ground behind your back and extend your legs straight. Lastly, kick up and down at a moderate speed for the.

V sit hold 30s

Stay in the same position and hold a V-Sit. If possible lift your arms and balance on you sit bones. If you feel plain in your low back, keep you arms on the ground behind you or rest your heels on the ground.

Side plank crunches 10/10

Begin by laying on your side with your elbow under your shoulder. Lift your hips off the ground by pushing through your arm and feet. Engage your glutes and core to keep you body in a straight line while your torso is elevated off the ground. Once stable, bring your top elbow and top knee together in a crunch. Make sure to keep your torso perpendicular to the ground. Extend back to the starting position, and then repeat.

Side plank hold 30s each side

Continue holding that side plank. Make sure to keeping your core and glutes engaged. If you need help with balance, place your top arm near your lower wrist, but still keep your torso perpendicular to the ground.

FAVORITE AT HOME WORKOUT EQUIPMENT

Everything you may need for your home workout. I have included the gyms favorite yoga mat, my go to running shoes, and a few other items I use for everyone of my workouts no matter where I am.

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