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30 Minute Total Body EMOM Workout

Burn fat and increase your metabolism with this 30 Minute Total Body EMOM Workout – no equipment needed! Find some space, grab a timer and get ready to sweat!

Total Body EMOM Workout

You didn’t think I’d let you go through the month of February without another workout challenge did you? Last month we did a 30 Day Challenge – that you can still start now. Or, if you’re up for a real challenge add this 30 Minute Total Body EMOM Workout to your fitness routine 1 or 2 times a week.

What is EMOM Workout?

EMOM stands for “every minute on the minute.” These workouts challenge you to complete a certain number of reps in under 60 seconds. To perform an EMOM workout, set a timer and keep it within eye distance. Start the first exercise at the beginning of the minute, perform all the reps with intensity and then rest for the remainder of the minute. At the top of the next minute, perform the next movement on the list. Repeat for 30 minutes.

girl doing tricep pushups

Do EMOM workouts burn fat?

Think of EMOM workouts like a HIIT workout, just more intense because you are doing an exercise every minute on the minute. EMOM workouts are a great way to burn fat in a short amount of time because you are performing each movement in a quick burst of energy then rest. This type of workout also helps rev your metabolism because your body is forced to use oxygen efficiently during this high intensity workout.

girl holding a kettle bell doing sumo squats

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30 Minute Total Body EMOM Workout

A Total Body EMOM Workout that’s all bodyweight. No weights necessary! However, if you want to challenge yourself you could use dumbbells for the squat and lunge portions. This 30 EMOM will raise your heart rate, help you burn fat and rev your metabolism for the ultimate workout.

  1. Side Plank with Lift – Starting position is in a high (on your hand) right side plank position with your left hand in the arm or on your hip. Slowly lower your hip to the ground and then raise it back up to the ceiling, using your obliques the entire time. Repeat this pattern for 10 reps. Then repeat on your left side.
  2. Mountain Climbers – Start in plank position, arms straightened out with hands on the ground and legs extended behind you. While keeping your back flat, core engaged and butt down lift your right knee to your right elbow – return to starting position while lifting your left knee to your left elbow. Repeat process and continue switching legs while increasing the pace. Repeat this pattern for 45 seconds.
  3. Sumo Squats – Start in standing position with feet slightly wider than shoulder length apart and toes pointing out at a 45° angle. Keep your back straight and core braced. Slowly bend your knees and push your hips back until your thighs are parallel with the ground. Rise back up to starting position driving through your heels. Repeat for 12 reps.
  4. Curtsy Lunges – Stand with your feet shoulder width apart, knees slightly bent. Keep your back straight and core engaged – lunge backward moving your right foot behind your leg foot and bending your knee until your left thigh is parallel to the ground or your right knee touches the ground. Return to starting position. Repeat this pattern for 10 reps then repeat on the other side.
  5. Hip Bridges – This exercise will target your lower abdomen and glutes. To start, lie flat on your back, your knees bent and arms flat on the ground. Your feet should be hip-distance apart with your heels as close to your butt as possible. In one fluid motion, push up through your heels to lift your hips toward the ceiling while squeezing your glutes. Hold 3 to 5 seconds, then lower back down. Repeat for 12 reps.
  6. Tricep Pushups – Starting position for a tricep pushup is plank form with your palms on the ground. Pull your arms in as close to your sides as possible so your elbows are pointed back. Slowly lower yourself toward the ground, keeping your elbows pointed back the entire time (they should not flare out to the sides). Once your elbows are at a 90 degree angle, slowly push yourself back up to starting position. Repeat for 10 reps. (a modification of this would to perform exercise on your knees instead of full extended plank form.)
  7. Bodyweight Squats – Start in standing position with feet shoulder length apart. Keep your back straight and core braced. Slowly push your hips back, bend your knees and lower to the ground until your thighs are parallel with the ground. But sure to keep your knees over your ankles the entire time. Rise back up to starting position and repeat for 12 reps.
  8. 45 Second Plank up downs – For plank up downs you’ll start in a “high plank” position, which means on your hands. From there, you’ll lower your right elbow to the mat and then you’re left to the mat. So you’ll be in an elbow plank position. Then place your right hand on the ground, push and extending all the way up. Do the same with the left arm. Repeat up and down movement for 45 seconds.

What to go above and beyond? Add in my 8 Minute Abs Workout!

girl in workout gear holding a plank position

Disclaimer: I am not a certified personal trainer. Always check with your doctor before starting a new fitness regime and please listen to your body.

pinterest image for 30 Minute Total Body EMOM Workout

pinterest image for 30 Minute Total Body EMOM Workout

pinterest image for 30 Minute Total Body EMOM Workout



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