Bodyweight Low Impact Workout
I’ve given you several high intensity cardio EMOMs, so today I have a Bodyweight Low Impact Double EMOM where there’s no jumping at all! Of course you can still make this into a high intensity/impact workout with jumping should you wish to (I’ll explain below).
EMOMs are one of my favourite styles of HIIT workouts for three reasons:
It’s simple. There’s no overthinking it, no confusion, nothing changes.
It’s a great way to challenge yourself by comparing your time or reps on each round. If you perform better at the end compared to the beginning, it’s an amazing feeling.
Since practice makes perfect, it’s a great way to improve your technique each time you repeat the exercise.
Despite EMOMs generally being a HIIT workout, today’s is a bit more of a strength workout since it’s not “high intensity”. If, however, you do the exercises quickly or add in jumps, it will become more HIIT.
Target: full body
Level: intermediate
Equipment: a timer and your kick-ass self
Fun: hellz to the yea!
Rules:
Two separate EMOMs, for 5-minutes each (do more or less depending on how much time you have), and a 1-minute break in between.
EMOM = Every Minute On the Minute
Set a 1-minute timer, or use an interval app and set 5x 1-minute intervals.
This is much easier with an interval timer.
I use Tabata Pro.
Goal = finish the exercises and reps listed in under 1-minute. When you do, you get a break until the next minute starts. When the next minute starts, you repeat the same thing. If you do 5 minutes, that means 5 rounds. Makes sense?
Since this workout doesn’t involve jumping, try to perform the exercises as quickly as possible while maintaining good form.
If the number of reps is too much for you, it’s ok to decrease it a little. The next time you do this workout, increase the reps by 1 or 2 and so on. This is how you track improvements.
Lunges and Burpees can be progressed to include a jump in order to make it a high intensity/impact workout.
Workout:
5min EMOM #1
10x Push Ups
20x Alternating Lunges (10 each side)
1min BREAK
5min EMOM #2
10x Dips
10x Half Burpees (with optional jump)