35-Minute Bodyweight Strength and Cardio EMOM Workout

This 35-minute bodyweight EMOM workout is a total body burner, so get ready to work! It consists of 4 rounds; for the first three rounds, you’ll alternate between 2 exercises, every minute on the minute for 10 minutes. The fourth round is a finisher, where you’ll do 4 different exercises for a specific number of reps or seconds. Keep your towel nearby, because you’re going to sweat buckets!

What is an EMOM workout?

EMOM stands for “Every Minute On the Minute.” In an EMOM workout, you start every exercise on the minute. So you start exercise number one at 0 minutes, exercise number two at 1 minute, and so forth. The quicker you complete the allotted number of reps, the longer your break before the next exercise starts.

how to do this EMOM workout

This EMOM workout consists of 4 rounds. The first three rounds are ten minutes each, and consist of 2 exercises that you alternate between for 10 minutes. After completing round one, move on to round two, and after completing round two, move on to round three. After completing round three, proceed to the finisher. The finisher round is simply four exercises that you complete for reps or time.

Round one is 20 push-ups and 25 jump squats; round two is 60 seconds jump rope and 10 tuck jump burpees; round three is 20 moving push-ups and 20 lateral jump squats; and round four is 50 plie position pulses, 50 V-Ups, 50 lunge jumps; and 20 low plank to high plank.

You don’t need any equipment for this workout! You can do it in your bedroom, your yard, or your kitchen–wherever you can throw down a yoga mat, you can do this workout. You’ll also want some method of timing yourself, as well as some water because this is a sweaty routine, and you’ll want to hydrate throughout.

All right, here is the 35-Minute EMOM workout description–scroll down to the bottom for an easy to read graphic that you can also pin to Pinterest so that you don’t lose it! 🙂

35-minute emom bodyweight strength and cardio workout

round 1 (0:00-10:00)

Alternate between the following two exercises, starting every exercise on the minute, for 10 minutes.

a) 20 Push-Ups
b) 25 Squat Jumps

round 2 (10:00-20:00)

Alternate between the following two exercises, starting every exercise on the minute, for 10 minutes.

a) 60 seconds Jump Rope (sub ropeless jumping if you don’t have a jump rope)
b) 10 Tuck Jump Burpees

round 3 (20:00-30:00)

Alternate between the following two exercises, starting every exercise on the minute, for 10 minutes.

a) 20 Moving Push-Ups
b) 20 Lateral Jump Squats

round 4 (5-Minute Finisher)

Do the following moves in a sequence for reps.

a) 50 Plie Position Pulses
b) 50 V-Ups (it’s okay to take breaks–50 V-Ups is hard work!)
c) 50 Lunge Jumps (again, it’s okay to take short breaks to get through the set)
d) 20 Plank Up-Downs (alternating starting arm)

Because this workout is quite intense, 35 minutes could be enough training for you! If you want to make it more intense, however, you can always pair it with a quick core workout or a 20-30 minute run with some strides thrown in.

I hope you enjoy it! If you do it, let me know how you did with a comment below. Or you can share your post-workout smiling face on Instagram–just tag @upbeet.kitchen and #upbeetkitchen!