Don’t let lockdown level 4 keep you from making progress at home.
If you want to keep burning fat, building muscle and improving your fitness while gyms are closed, add a few EMOM circuits to your exercise routine.
60-second intervals
During these structured workouts, you perform a specific number of reps per exercise every minute, on the minute (EMOM).
If you complete the required reps before the minute is up, you get to rest for the remainder of that interval. For example, if you’re able to complete 10 squats in 30 seconds you get 30 seconds of rest.
Note: With this time-based approach to working out it is important to maintain form when trying to complete your reps as quickly as possible.
Bodyweight EMOM
To get you started on your first EMOM circuit, we’ve developed a challenging bodyweight workout that combines multiple effective moves.
Complete each station, then rest for 1 minute. Repeat up to four more times for a serious 20-minute workout at home or outdoors.
- Station 1: Burpees – 15 reps
- Station 2: Lateral lunge jumps – 10 per side
- Station 3: Push ups – 25 reps
- Station 4: Hip thrusts – 30 reps
- Station 5: Mountain climbers – 15 reps per side
Take it up a notch
To make the workout a bit more challenging, apply the EMOM + 1 structure to the circuit by adding an extra rep to every exercise every time you repeat a circuit. This will reduce the amount of rest you get at each subsequent station in a progressive manner.
Author: Pedro van Gaalen
When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.
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