No Equipment EMOM Workout I 16 Minute Workout At Home
Only 4 exercises in this no-equipment EMOM workout! This at-home workout is bodyweight only and targets your whole body. There’s no excuses not to work up a sweat anywhere when you have this EMOM workout on hand!
A no-equipment EMOM workout perfect for busy moms!
This full-body at-home workout fits easily into hectic schedules and only requires sixteen minutes and some space- and if you need to, get your toddler involved!
Exercises In The No-Equipment EMOM Workout
- Curtsy Lunge x8/leg
- Plank Swing Through x5/leg
- Froggy Jumps 15
- Side-Lying Hip Raise x10/side
Perform the exercises in order for the prescribed number of repetitions. Have a timer set for one minute. When the timer goes off, start the next exercise.
Continue through the exercises for a total of four rounds.
What Does EMOM Mean?
The word EMOM means every minute on the minute. Thus, you’ll set your timer for minute-long intervals. Begin the first exercise and get through the repetitions as fast as you can (with proper activation!).
Whatever time you have left at the end of the repetitions you rest before the next exercises. Moreover, the faster you do the reps the more rest you get.
However, while the first round may seem easy, the subsequent rounds become more challenging due to fatigue. Thus, they take you longer 😉
Need help getting started? Check out the Busy Mom’s ULTIMATE GUIDE To Working Out At Home
Are EMOM Workouts Effective?
The short answer is.. yes! But also, it depends.
No-equipment EMOM workouts are a style of interval training and can be short in duration or longer depending on the workout.
EMOMs are a great way to work up a sweat in a short time, take your muscles to fatigue (which is one aspect of building muscle and toning).
However, just like anything else your workout needs to reflect your goals. This no-equipment EMOM will target your entire body and work up a sweat. However, it won’t get you closer to doing your first pull-up hehe. Likewise, keep in mind to achieve goals workouts need to be progressive.
This at-home EMOM workout at home is a great option for overall fitness, endurance, minor strength gains, and fat loss. But again, for fitness goals, it’s progressive training that achieves results.
How Long Should An EMOM Workout At Home Be?
There’s no perfect timeline for an EMOM (or any other) workout! That’s the best part of this sort of training.
Furthermore, you can make the workouts as long (or short) as you need them to be.
This EMOM workout has four exercises. Thus, it takes about 20 minutes to complete.
No-Equipment EMOM Workout Tips
Don’t forget to make sure your form is spot on and that you’re activating the muscles you should be!
- Keep front knee in line with pinky toe
- Use glutes to extend the hip and return to start position
- Don’t step too far too the side
Plank Swing Through
- Don’t let back arch
- Really push through the arms and shoulders
- Land softly
- Drive knees out
- Keep chest up
Side-Lying Hip Raise
- Keep the ankle and knee flexed
- Use the top glute to raise the leg
- Push shoulder away from ears
Likewise, grab a weekly workout plan to keep you on track with your fitness!
Think you need a more structured approach? Learn How To Get Strong AF, a workout e-book that takes you through 16 weeks of progressive (building on each other) workouts.