10 ZERO EQUIPMENT EMOM (EVERY MINUTE ON THE MINUTE) WORKOUTS

Have you ever heard of EMOM workouts? I hadn’t, but I started to see them pop up everywhere. And honestly, I thought they looked easy. Famous last words right? Man was I WRONG!! These workouts will kick your butt.

The tricky part of an EMOM workout is that each exercise has a rep count, but you only have a minute to do each exercise. Whatever time is left in the minute after you have completed your reps is your rest period. So you need to work fast (without sacrificing form) to maximize the time you have to catch your breath!

These workouts are great for when you’re short of time but still want a good workout! I really like to do EMOM workouts after a long day or when I don’t have very much motivation because I can tell myself I am going to do 4 rounds of 5 exercises and know that I will be done in exactly 20 minutes!

How to do an EMOM Workout

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Like I mentioned above, you have 1 minute to complete the reps for each exercise and the time left over is your rest. So, getting the reps done fast will increase your heart rate. I like to track my heart rate using my apple watch, it allows me to track my steps, exercise, calories burned, and so much more!

Each of the next 10 workouts is made up of 5 or 6 exercises. You should repeat each set of exercises 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 for the fast and effective workouts you can start doing today! Tag us in your workouts on Instagram to be featured 💙.

Full body EMOM Workouts

These workouts are super quick and will target your full body! During workout number one you will be working your glutes, quadriceps, pectorals, latimuss dorsi muscles, and your lower abdominals. Workout number two will focus more on rotational core and triceps, but still glutes and quadriceps. All you need for this workout is a small space to move around in! Maybe a yoga mat if you are on hard wood or cement. EMOM workouts are a high pace style of exercise. So this workout will definitely get your heart rate up and make you work up a sweat. Do four rounds of each of these five exercises for a 20 minute full body workout! Take a break between rounds if you need to but keep it less than two minutes.

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Use the button below to subscribe to our newsletter (and pick your preferences) and we will send you 8 EMOM workouts that cover upper body, lower body, core and heart rate. We share full workouts, fashion trends, health tips and more weekly in our newsletter.

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What I Use for an EMOM Workout

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Looking for More Workout Ideas?

Check out Discover The Best Exercises For Each Muscle Group. 6 Exercises per muscle group and at least three workouts for each one!

Are you looking for more specific workouts for the glutes? You can find the 6 best glute exercises and free workouts in our article!

This blog has a list of the best exercises for your back and a few of guided upper body workouts.

If ab exercises are what you are looking for check out this blog about the top 7 core workouts.

Want more heart rate workouts? Try HIIT workouts but first educate yourself with this blog post all about high intensity interval training.

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A Smoothie A Day Keeps the Doctor …

by Chellie

Have you ever been browsing around Pinterest and saw a handy graphic or chart guiding you on your next project? Of course you have. Otherwise you have never been on Pinterest before. I have done PLENTY of these charts with wild success. However, I have been curious about the smoothie charts that suggest you can wildly pick any combination of ingredients and make a smoothie that tastes good.

I can’t help but be cynical. If that was true about cooking, then why have I made so many unpleasant dishes by experimenting with the contents of my refrigerator?

Now that you know I am skeptical. Let me tell you want I did.

With a stroke of genius I rounded up two trust taste testers, Annie & Jane, to come on this journey with me. I was not feeling brave enough to go alone. We took the below chart from Pinterest and set out to test the ability to make a delicious smoothie. It was a beautiful sunny day in the summer … it felt like everything was on our side.

Spoiler Alert – we were not successful.

: Green Smoothie Chart

: Apple Peach Kale

: Kiwi Banana Kale

: Orange Pineapple Spinach

: Cucumber Celery Spinach

: Peach Papaya Kale

What We Made

After a brief discussion of how this chart was a trap – how can any two items make a good green smoothie? We decided on the recipes we would follow and promised to try each one. No matter what.

Jane picked the first smoothie as an 🍏 apple, peach, & kale mixed with half water and half orange juice. I think she picked apple because she brought it 🙂
I picked a 🥝 kiwi, banana, kale smoothie mixed with half water and orange juice. There was zero doubt in my mind that a banana had to be included in order for the smoothie to get the proper texture.
Annie started the rouge movement by selecting 🍊 orange, pineapple & spinach mixed with water. Oranges in a smoothie? Felt odd to me.
We wanted to really challenge the chart by not selecting a fruit at all. 🥒 Cucumber, celery & spinach mixed with half water and orange juice.
Papaya was alluring to all of us, so we had to make one. Hence the 🍑 papaya, peach and kale smoothie.

Now, when I see the pretty pictures and read the ingredients I am not horrified. I remember feeling confident in the chart, except for the cucumber smoothie. I wanted to believe that all of these would turn out delicious and that making smoothies really is this easy.

At this time I think you should watch our video recap.

Our Takeaways

If you watched the video, you’re welcome. If you are in a hurry and haven’t watched it you are missing out. Actually, if you are in a bad mood you should save this video because it is so ridiculous that it might just cheer you up when you are down. 😂

Outside of quality ingredients to get delicious flavors we think texture and consistency are top of the list. We pulled all the kale and spinach out of my garden – organic and grown locally. We had sourced mostly fresh ingredients that we then froze. Here is what we learned:

Liquid is the enemy in finding a good consistency. Remember you can’t take liquid out. Start off cautiously and add in as needed.
Frozen ingredients are key. They don’t ALL have to be frozen, but at least half should be to give yourself a good texture and consistency.
The banana is the backbone of the smoothie. The ONLY smoothie that blended well, had a good texture was the kiwi banana spinach smoothie. I am 100% convinced that was because of the banana.
Get a good blender. We used a Ninja blender. It was good, BUT I then went out and purchased this Ninja Smoothie Specific blender and it was 1.5 million times better. Draw back to the Ninja Smoothie Blender is that it does NOT fit the other attachments for a larger containers.

Smoothie Recommendations

Now since pretty much everything we made failed completely and entirely we thought we would give you our favorite smoothie recipes.

Chellie – Banana, 1 c frozen mango, 3 large frozen strawberries, fill half way up with water/OJ.
- TIP: “If I am adding protein powder I decrease the amount of frozen fruit to keep it from being too thick or too large.”
Annie – 1c water, 1c frozen fruit tropical blend, 1/2c vanilla greek yogurt, 1/4 frozen spinach
- TIP: “I add 1 scoop of strawberry whey protein powder if I am using this as a post work recovery smoothie.”
Jane – 1 c Frozen strawberries, 1/2c greek yogurt, honey to taste & water to preferred consistency
- TIP: “I like to mix in some orange juice with the water to change up the smoothie every so often.”

MORE RECIPES

If you love strawberries as much as I do, then read this article for 3 strawberry recipes. I share with you my 3 go to recipes for strawberry season. Plus a great smoothie recipe! And for those of you that use smoothies because they are packed full of nutrients and fast you should take a look at my article on quick snacks. These are snacks you can make ahead of time and keep in the fridge for easy access. Pay close attention to the almond joy energy ball recipe – wowzers is that one delicious.

Also, for those of you that like eating and cooking with fresh ingredients check out this collection of recipes for tomatoes, cucumbers, zucchini and basil. I have the easiest pesto recipe you can find out there, plus great ways to store your pesto to use all year long.

And to wrap it up you can look at Jane’s healthy treat recipes for some ways to incorporate nutrient dense treats into your day and week. A personal favorite of mine are the peanut butter stuffed date dipped in chocolate. If you haven’t tried dates yet… get started with this recipe.

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12 Exercises for a Total Body At Home Workout

by Annie Rasmussen

One of the number one excuses that I (and many others) have used for not being able to get a workout in is saying, “There just is not enough time to get to the gym”. Yes, even though I work at a gym, I can find it difficult to stay that extra hour when things at home need my attention. A lot of us are faced with the same dilemma that has existed for a long time: busy schedules that don’t leave any time to get in a workout. Even if that is not the case, gyms are tough to get into and feel comfortable. An at-home workout theoretically sounds great, but buying equipment is expensive and what would you even do?

This post will take you through 12 exercises broken up into lower body, upper body and core. This will not be an everyday workout, but can maybe this will be the kick start you need to ease back into the workout routine!

LEG EXERCISES FOR AT HOME WORKOUT

Step-Ups

Although we always talk about loading our posterior leg muscles, we can’t forget about those quads! Step-ups are a great exercise to not only burn out those quads, but also add a bit of heart rate. Simple and effective!

Bulgarian Split Squat

One of the toughest leg exercises to me personally! This exercise forces you to incorporate every lower body muscle you have to help you out of the bottom of the split squat position. Having your foot elevated on your chair just adds to the difficulty.

Squat to a Chair

I love this exercise because it forces you to hit the same depth every time. By making sure you tap your glutes to the chair and burst back up can add some great work in for those quads and glutes. For an added challenge, you can do an eccentric 5 count down to the chair to work your muscle differently or add some resistance.

Elevated Glute Bridge

The glute bridge is one of our favorite exercises in the gym to encourage glute engagement and work our posterior leg muscles. By adding the elevation, it increases the difficulty of the exercise. For an even greater difficulty you can add a band above the knees or go single leg!

ARM EXERCISES FOR AT HOME WORKOUT

Incline Push-Ups

Push-ups can be a difficult exercise from the ground for most, due to a large load on your biceps and anterior shoulder. By using your chair to elevate your hands it can make it easier to do more reps that you thought possible! Or, say push-up are too easy for you? Then try putting your feet on the chair and doing decline push-ups to have gravity working against you!

Tricep Dips

To work those triceps a bit, this is a great exercise to utilize that chair to target this muscle group! The further out you have those legs, the more difficult it is going to be. This will burn out those triceps pretty quick, however!

3-Point Bent Over Row

Using the chair to have one hand on and using a resistance to row to your chest in the other this is a great posterior shoulder exercise! If you do not have any weights, try using a gallon of milk or a paint can. During this one, be sure to focus on shoulder retraction.

Seated Single Arm Overhead Press

One of the best parts of the workout, sitting down! This one is great for isolating each shoulder as it works to press the resistance of your choice overhead. Try facing your palm in different directions (forward, neutral, toward you) to give your shoulder muscles different work!

CORE EXERCISES FOR AT HOME WORKOUT

Paused Bicycle Crunches

All of the core can be done on the floor, but I suppose this one could be done on the couch too! Similar to a normal bicycle crunch, this exercise can encourage great core engagement. By pausing as your leg is extended, you force yourself to slow down and feel that good core burn!

V-Sit Tuck

This one can be done right on the chair! By sitting in that V position and tucking your legs in and out, you can create some great concentric work for your abdominals. For an added challenge, extend your legs from side to side! Be sure to stop the exercise if you experience any low back pain.

Side Plank Hip Taps

For this core exercise, you will need to head to the floor. As you hold a plank position, tap your hip toward the ground in order to get some great oblique work. Doing so while holding the plank works your abdominals isometrically as well!

Shifting Plank

Similar to the previous exercise, you will be in a plank position. By shifting your weight in front of your shoulders and then behind it creates a more difficult version of the regular plank! The slower and steadier you control your body back and forth, the more intense the burn.