We love EMOM workouts — that's "every minute on the minute" — because they're a unique way to get cardio and strength sessions in. And, you can make them into a game of sorts, challenging yourself to work for your rest and complete a certain number of reps per minute before taking a break for the remainder of that minute.
Danyele Wilson, a NASM-certified personal trainer and Tone & Sculpt's newest fitness professional, created this 20-minute EMOM workout that requires zero equipment. It focuses on lower-body strength and core stability — plus, the faster you get your reps done, the more high-intensity this session becomes. She told POPSUGAR that EMOM is a conditioning format that will "help improve overall strength and endurance." EMOM is also a way for people to train like an athlete, she said.
Wilson was in sports for most of her life, and many of her clients are retired high school or collegiate athletes who wish to continue training with the same intensity that they used to train with. That's where sports performance and functional strength training comes in. "The goal of this training style is to improve functional performance — strength, power, speed, agility, mobility, stability, balance, etc. — rather than simply achieve an aesthetic goal," she explained.
"I try to help my athletes shift their focus from how they look to how training makes them feel," Wilson said. "My training style keeps athletes focused not on what they are trying to lose along their fitness journey — pounds, inches, body fat — but instead on what they stand to gain: strength, power, confidence, and mental toughness."
Danyele Wilson's 20-Minute Bodyweight EMOM Workout
Equipment needed: workout mat and water.
Directions: Complete a dynamic warmup prior to starting this EMOM workout. As for the workout, you'll perform the designated move at the start of each minute, then rest until the top of the next minute. There are five moves in total that you'll circle through four times, so that means that you'll be performing them for 20 minutes total, doing exercise one during your first minute of work, exercise two during your second, exercise three during your third, and starting back at exercise one on your sixth minute. You can do fewer reps if what's listed is too intense. Once you've finished, cool down with some static stretches.
- Squat jump with pulse: 15 reps
- Commando: 10 reps
- Lateral bound to lateral high knee run: five reps each side
- Long lever bicycle crunch: 30 reps
- Sprawler: 15 reps
If you like this workout, you can download the Tone & Sculpt app and even sign up for Tone & Sculpt's 30-Day Kickstart Challenge beginning Jan. 7.
Love trying new workouts? Want a community to share your fitness goals with? Come join our Facebook group POPSUGAR Workout Club. There, you can find advice on making the best out of every sweat session and everything else you need to help you on your road to healthy living.