This 40 minute full-body EMOM consists of 8 stations performed as a circuit for 5 rounds. For equipment, you’ll need a box or bench, two dumbbells or a barbell, a kettlebell and a bit of space. This workout can easily be scaled to suit your fitness level or if you’re short on time. Get ready to sweat and get an amazing full-body workout, especially targeting the legs, in just 40 minutes.
Full-Body EMOM Workout
If you’re already familiar with EMOM workouts, you know what to do, if not, the concept is simple: when the timer starts perform 12 burpees then rest until the clock reaches 1:00, perform 24 goblet squats then rest until the clock reaches 2:00, perform 15 box jumps and so on, cycling through the circuit for the full 40 minutes, or 5 rounds in total. Each round has 1 minute of rest built in, so push through to get all those reps in and you’ll have some extra time to recover on round 8.
The stations for this workout are as follows:
- 12 burpees
- 24 kettlebell goblet squats
- 24 kettlebell swings
- 12 dumbbell thrusters
- 12 box jumps
- 24 reverse kettlebell goblet lunges
- 60 seconds plank
To perform this workout, you will need:
- Kettlebell. You’ll need one 16-24 kg kettlebell for the kettlebell swings, goblet squats and reverse lunges.
- Dumbbells. You’ll need two 15-35 lbs. dumbbells for the thrusters. Alternatively, you can use a 35-75 lbs. barbell.
- Box. You’ll need an approximately 20-24 inch box or bench to perform the box jumps.
Other than that, you’ll just need a bit of space for the burpees and plank.
How to Scale This Workout
This workout is easily scaled to suit your fitness level. There are a few different ways you can scale it:
- Adjust the reps. If this is too easy for you, increase the reps by 3-6 per round. Too difficult? Decrease the reps as needed. You should be getting anywhere from 10-30 seconds rest per round.
- Reduce the rounds. If you don’t have time for the full 5 rounds or just aren’t ready for it, no problem. Scale it down to 3 or 4 rounds, or 24 or 32 minutes respectively. Really short on time? 2 rounds would be a great start and you’d be done in 16 minutes!
- Adjust the weight. If you’re able to complete the number of reps but aren’t quite there strength-wise yet, simply use lighter weights. If you’re feeling good and want to push it, choose a weight that’s going to be very challenging but will still allow you to complete all the rounds and reps.
More Full-Body Workouts
Looking for more full-body workouts to plan your week? Try these ones too: