The EMOM (Every Minute On the Minute) is a very simple but effective way to workout at home with no equipment.
1️⃣ Pick a number of minutes (10 mins is good).
2️⃣ Pick an exercise. Basic bodyweight exercises (squats, press ups, lunges, situps etc) are perfect.
3️⃣ Pick a number of reps that you think you can keep up Every Minute On the Minute for 10 minutes.
For example you might choose to do 15 squats EMOM (Every Minute On the Minute). When that becomes easy you can increase the number of reps to 16 or 17 or 20 – whatever you think is appropriate.
As you get fitter you might end up doing 30 jumping squats EMOM for 10 minutes.
If you feel like a high-intensity workout you can add more reps. If you just feel like doing a steady workout then do fewer reps.
Here are some simple exercises that most people can do. Most movements can be modified to make them easier or harder. For example you could do press ups on your knees to make them easier, or you could do clapping press ups to make them harder.
- Press ups
- Sit ups
- Walk outs
- V ups
- Pull ups
- Chin ups
- Calf raises
- Bulgarian split squat
- Hand release press ups
- Jumping squats
- Jumping lunges
- Jumping jacks
❗️Warm Up ❗️
You should always warm up before exercise!
A simple warmup would include mobilisation of your joints – just getting your joints moving (knees, ankles, wrists, elbows, shoulders, hips). You could do this by simply moving your arms and legs for 30-60 seconds in a slow and controlled manner. Arm circles, ankle circles, gentle marches on the spot etc work well.
You could then do some gentle jogging on the spot to get your heart rate up. Be careful not to do too much too quickly before your muscles, tendons and ligaments are warmed up!
You could then do some easy and gentle versions of the exercise you are planning to perform. For example some gentle squats to warm up your muscles and establish the movement pattern.
The warmup should take you 3 to 5 minutes.
Once you are warmed up, choose your exercise, choose your number of reps and choose your duration.
Example 1️⃣ 30 minute full-body workout:
– EMOM10 Squats x15
– EMOM10 Press ups x10
– EMOM10 Sit ups x20
Example 2️⃣ 30 minute full-body workout:
– EMOM10 Alternating Reverse Lunges x20
– EMOM10 Dips (on sofa/chair/floor) x12
– EMOM10 Burpees x10
Example 3️⃣ 30 minute full-body workout:
– EMOM10 Walk outs x7
– EMOM10 Knee Raises x20
– EMOM10 High knees x40 seconds
Here are some demonstrations of simple bodyweight exercises: