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.

Text instructions for a 30-minute at-home bodyweight EMOM 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.


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


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

  • 20 glute bridges
  • 20 sit-ups

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