Workout

EMOM HIIT

20 minutes, timed and counted for you

A coach-voice timer counts every rep and calls every rest.

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EMOM

Every Minute On the Minute — complete the reps as fast as possible, rest for whatever's left of the minute. Used by competitive and military athletes. Builds co…

intermediate~20 min
#emom#hiit#bodyweight#no equipment#full body#wod style

Workouts

WARM-UP
Light Jog in Place
easy pace
Arm Circles
10 each direction
EMOM 1–5 (Min 1–5) — Lower Body
Minute 1 — Squat ×15
15 squats then rest
Minute 2 — Jumping Lunge ×10
10 each leg then rest
Minute 3 — Glute Bridge ×20
20 reps then rest
Minute 4 — Jump Squat ×10
10 reps then rest
Minute 5 — Wall Sit 30s
30s hold then rest
EMOM 6–10 (Min 6–10) — Upper Body
Minute 6 — Push-Up ×10
10 reps then rest
Minute 7 — Diamond Push-Up ×8
8 reps then rest
Minute 8 — Pike Push-Up ×8
8 reps then rest
Minute 9 — Tricep Dip ×12
12 reps then rest
Minute 10 — Push-Up ×12
12 reps then rest
EMOM 11–15 (Min 11–15) — Cardio
Minute 11 — Burpee ×7
7 reps then rest
Minute 12 — Mountain Climber ×20
20 reps then rest
Minute 13 — High Knees 20s
20s sprint then rest
Minute 14 — Burpee ×8
8 reps then rest
Minute 15 — Jumping Jack ×30
30 reps then rest
EMOM 16–20 (Min 16–20) — Full Body Finisher
Minute 16 — Squat ×15
15 reps then rest
Minute 17 — Push-Up ×12
12 reps then rest
Minute 18 — Burpee ×8
8 reps then rest
Minute 19 — Mountain Climber ×20
20 reps then rest
Minute 20 — MAX EFFORT Mix
choose your move
COOL-DOWN
Slow Walk in Place
breathe down
Hip Flexor Stretch
each side
Seated Forward Fold
hold