Bodyweight EMOM
Squats, push-ups and climbers on the minute. Sixteen minutes, no kit.
Coach's note
Four rounds of four minutes. Whatever is left of each minute is your rest; if a minute has none left, drop the reps next round rather than drifting.
The session
- 1
Air Squat
4 x 15
Minute 1.
Hips below knees, heels down, chest up.
- 2
Push-Up
4 x 10
Minute 2.
Hands under shoulders, body in one line. Knees down to scale it.
- 3
Mountain Climber
4 sets · 30s
Minute 3.
Plank position, drive the knees in turn. Hips stay low.
- 4
Plank
4 sets · 30s
Minute 4.
Anti-extension core hold.
Duration is an estimate from the prescribed work and rest. Loads are yours to choose — pick what you can hold with good form for every set.
Train it in FinalSet
Start Bodyweight EMOM as a session on your phone, log every set as you go, and it counts towards your personal bests. Free, no credit card.
Start this workout freeMore EMOM workouts
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- Run EMOMEvery two minutes for twenty: 300 metres and 10 wall balls.
- Grip & Core EMOMTwelve minutes rotating holds, hangs and trunk work.
- Dumbbell EMOM 25Five-minute rounds: jump squats, burpees, press, plank, rest.