This at-home 30-minute bodyweight EMOM workout can be done anytime, anywhere, no equipment required. Includes a warm-up and finisher for a complete workout.

Workout Details

This entire workout can be completed in less than 1 hour. All you need is some space and a timer, however, an exercise mat would be helpful to protect your back while doing sit-ups.

Warm-Up

3 Rounds:

• 20 seconds jogging in place
• 20 seconds jumping jacks
• 20 seconds high knees running

2 Rounds:

• 30 seconds plank
• 10 no push-up burpees
• 10 reverse lunges

30-Minute EMOM

Prepare a timer and start each movement every minute on the minute and repeat for 20-30 minutes (2-3 rounds).

1. High Knees x 30 seconds
2. Mountain Climber x 30 seconds
3. Reverse Lunge with Knee Drive LEFT x 12
4. Reverse Lunge with Knee Drive RIGHT x 12
5. Bodyweight Squat x 20
6. Push-Ups x 10
7. Wall Sit x 40 seconds
8. Side Plank Left x 40 seconds
9. Side Plank Right x 40 seconds
10. Burpees x 10

Scaling Options

• To reduce difficulty:
  • high knees at walking pace
  • omit knee drive on lunges
  • scale squats to 15 reps
  • perform push-ups from knees or against a wall
  • scale wall sit to 20-30 seconds
  • perform side plank from knees
  • scale burpees to 8 reps
• To increase difficulty:
  • increase high knees and mountain climbers to 40 seconds
  • hold a dumbbell or kettlebell for lunges
  • add weight to the squats or do jump squats
  • hold a weight in your lap for wall sits
  • lift top leg on side planks
  • increase burpee and push-up reps to 12-15

Finisher

Rest as needed after finishing the EMOM and then perform 3 rounds of:

• 20 glute bridges
• 20 sit-ups

More Workouts to Try

• No-Equipment Bodyweight Workout
• Bodyweight and Running Workout
• 42-Minute No-Equipment Workout
• Core and Glutes Bodyweight Workout