Get Sweaty With This At-Home 20-Minute Bodyweight EMOM Workout

Tone & Sculpt
Tone & Sculpt

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.

  1. Squat jump with pulse: 15 reps
  2. Commando: 10 reps
  3. Lateral bound to lateral high knee run: five reps each side
  4. Long lever bicycle crunch: 30 reps
  5. 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.

Squat Jump With Pulse
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Squat Jump With Pulse

  • Stand with your feet shoulder-width apart and your chest tall.
  • Hold your hands at chest level, and bend your knees to push your butt back into a squat like you're sitting on a chair.
  • Keep your chest lifted, and do not let your lower back round.
  • Press your weight into your heels and engage your core as you come up out of your squat a few inches and lower back down. This is your pulse.
  • Jump up explosively, swinging your arms backward as you do.
  • When you land, lower your body back into the squat position to complete one rep. Make sure you land with your entire foot on the ground and with control.
  • Do 15 reps, and rest for the remainder of the minute.
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  • Begin in a high plank position on your hands with your belly button pulled into your spine and glutes tight.
  • Lower your right elbow to the mat and then your left, coming into an elbow plank. Keep your abs engaged.
  • Put your right hand on the mat, and straighten your right elbow. Do the same on your left to return to a full plank.
  • Maintain a flat back at all times, and try not to shift your hips.
  • This counts as one rep. Alternate your leading arm each rep.
  • Do 10 reps total, and rest for the remainder of the minute.
Lateral Bound to Lateral High-Knee Run
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Lateral Bound to Lateral High-Knee Run

  • Start on the left side of your workout mat, balancing on your left leg with your right foot off the ground and right leg bent. Your arms should be bent at your sides in a runner's stance.
  • Lean forward to generate power, and push from your left leg to jump laterally to your right side as far as you can (imagine you're jumping sideways over a big puddle). However, only jump as far as you can go, and land with control.
  • Land on your right foot with your left leg bent, then perform lateral high knees back to the left side of your mat, bringing your knees up to your chest. Start by lifting your right knee up, and do about five total.
  • This counts as one rep.
  • Do five of these on each side, and rest for the remainder of the minute.
Long Lever Bicycle Crunch
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Long Lever Bicycle Crunch

  • Lie on the floor with your legs straight up in the air or as high as they can go while your back remains flat on the ground. Your hands should be behind your head with your elbows out wide.
  • Lift your shoulders off of the ground and pull your belly button into your spine to engage your core.
  • As you lower your left leg to the ground, twist your torso to the opposite side, leading with your left elbow. Bring your left leg back up to meet your right, and return your upper body to center.
  • Switch sides, lowering your right leg to the ground and twisting your torso over to your left leg with your right elbow leading, before bringing your right leg back up and returning to center.
  • One crunch on the right and one crunch on the left equals two reps.
  • Alternate sides for a total of 30 reps, and rest for the remainder of the minute.
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  • Begin in a high plank with your hands underneath your shoulders and your body in one straight line, keeping your core and glutes engaged and spine in a neutral position.
  • With control, jump your feet to the outside of your hands, coming into a deep squat with your chest raised and your hands off of the floor.
  • Return your hands to the floor and underneath your shoulders, and jump your feet back to your plank position while keeping your core and glutes engaged.
  • This counts as one rep.
  • Do 15 reps, and rest for the remainder of the minute. For your next minute of work, go back to doing squat jump with pulse, the exercise that you started with.