Set your phone timer for 20 minutes. This EMOM (every minute on the minute) workout, programmed by Faisal Abdalla, is going to get big on you. If you don’t complete the reps before the 45th second of each minute, stop. Always allow 15 seconds rest and transition to the next movement. You'll end up doing five rounds of each movement.
1) Burpee, 10 reps
There’s no more taxing bodyweight movement than the dreaded burpee. From standing (A), squat down and place your hands on the floor in front of you. Jump both feet back into a plank, drop to the floor and explosively reverse the motion for the press-up (B).
2) Press-Up, 15 reps
Set up in the press-up position (A), with your abs and glutes braced. Keep your elbows in tight as you drop your chest to the floor (B) and press up. Think about pushing the ground 'down', rather than yourself 'up' to keep your chest firing properly.
3) Air Squat, 30 reps
Standing tall (A), keep your chest up and sink your hips back, before bending your knees to drop your thighs until they are at least parallel to the floor (B). No half-reps here, please. Then drive back up through your heels and rep away.
4) Mountain Climbers. 50 reps
Begin in a plank position with your arms completely straight and core tight. To get the most from this exercise you need to move quickly, but maintain tension through your core as you lift your right foot off the floor and drive your knee to your chest (A). Repeat on your left leg (B). Keep on climbing.
REPEAT 5 TIMES
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