This 42 minute no-equipment EMOM workout can be done without equipment, although a workout mat would be handy. Just grab some space and get to work!

Warm-Up Suggestion

Here’s a quick warm-up you can do to prepare for this workout. Complete 3 rounds:

• 20 air squats
• 10 burpees
• 10 reverse lunges

After you’ve completed that perform 1 set of:

• 20 high plank shoulder taps
• 10 scapular push-ups
• 10 world’s greatest stretch per side

EMOM Workout Details

Perform each movement, every minute on the minute, for 42 minutes (6 total rounds):

1. 20 Jump Squats
2. 40 Jumping Jacks (or 50 Double Unders)
3. 10 Push-Ups to Side Plank
4. 20 V-Ups
5. 15 Burpees
6. 1-minute Shuttle Sprint
7. Rest

Workout Notes

• To save time and make it tougher, skip the rest minute and perform 6 rounds in 35 minutes.
• If you don’t have time for 6 rounds, try 3, 4 or 5.
• V-ups can be scaled to tuck crunches or alternating v-ups.
• Jump squats can be scaled to air squats.
• Push-ups to side planks can be scaled to 15 regular push-ups from your knees or 10 push-ups to side plank on a bench or box.
• If you have a skipping rope, do 50 double unders or 45-seconds of single skips instead of jumping jacks.
• Scale the burpees down to 10-12 reps if you’re having trouble completing 15. You should be getting about 15-seconds rest.
• Shuttle run can be performed in any length of space, just run back and forth for 60 seconds. Push hard as you have 1 minute of rest after!
• See below for further scaled version of this workout.

Scaled Version

Perform each movement, every minute on the minute, for 21-28 minutes (3-4 total rounds):

1. 12-20 bodyweight squats or squats to a bench or chair
2. 20-30 marching high knees
3. 10-15 push-ups from knees or to a bench, box or wall
4. 10-15 crunches
5. 8-10 no push-up no-jump burpees
6. 1-minute shuttle walk, jog or run
7. Rest

More EMOM Workouts

• 30-Minute Bodyweight EMOM
• 32-Minute Skipping and Bodyweight EMOM
• 60-Minute EMOM Workout
• 30-Minute Dumbell EMOM
• 45-Minute Full-Body EMOM