This EMOM-style workout requires absolutely no equipment.
Ready to see just how sweaty a 20-minute workout can get?
Try the 20-minute EMOM (AKA"Every Minute On The Minute") created by Bristow below.
“You start performing a certain number of reps at the top of the minute,” explains Bristow.
“After you’ve completed them, you have the remainder of the minute to rest.”
This particular EMOM workout is acircuit-styleEMOM.
Basically, you’ll never be bored.
The Full-Body, 20-Minute Workout
What you need:Nothing but a timer and bit of space.
For instance, both the air squat and drop squat are squat variations that primarily target your lower half.
“Drop squats are simply a more explosive iteration of the air squat,” she explains.
Similarly, both the push-up and plank hand walk are shoulder- and core-burners.
Boredom, after all, is the antithesis of consistency.
Accessibility & Scaling Note
The above reps are suggestions, not rules.
Continue lowering until your thighs are at least parallel to the floor.
D.Press into heels and mid-foot to straighten legs and return to standing.
Photo:Stocksy / Getty Images
B.Jump your feet out to shoulder width and drop explosively into the bottom of a squat.
Get into a high plank position, hands stacked under shoulders, and feet hip-width apart.
Squeeze the glutes andengage the coreso there’s a straight line running head to toe.
Squeeze the glutes and engage the core.
B.Keeping hips square, lift the right hand off the floor and tap left shoulder.
Lower right hand to the floor, then lift left hand and tap right shoulder.
C.Repeat for 10 total reps or 5 touches per side.
Plank Kick Throughs
A.
Start in a table-top position.
Actively press into palms and engage midline to lift knees off the ground.
(This is known as a bear plank).
B.Shift weight into left hand while twisting left leg under your body and to the right.
Kiss the floor with left hip before using your core to twist back to the start.
C.Now, repeat switching sides.
Press weight into your right hand as your right leg weaves under your body.
Tap the floor with your right hip before returning to start.
Engage core and extend arms in front of chest, palms facing one another for balance.
Keep chest up and right heel flat on the floor and prevent back from rounding.
C.Press through right foot to straighten right leg and return to standing straddle start.
Repeat on the opposite side.
D.Continue alternating sides until you’ve completed 10 total reps or 5 reps per side.
Skater Squat
A.Stand in an athletic position, feet just outside hips.
Brace midline and bend left knee back, bringing left heel toward your glute.
B.Root through right foot for stability.
Then, bend right knee so that you are squatting with that leg only.
C.Continue lowering until left knee almost grazes ground.
Or, as low as your current balance and ankle mobility allows.
D.Press through right leg and extend planted leg to return to standing.
E.Repeat for 5 reps on this side before switching sides.
Minute 4: 10 Push-up + Plank Hand Walk
Push-up
A.
Assume a high plank position, with wrists stacked under shoulders.
B.Tuck tailbone and draw the navel up toward spine to engage midline.
Screw pinkies out and into the floor to engage lats.
Squeeze quads and glutes.
C.Press elbows back behind the body to slowly lower your body toward the ground.
D. Press through palms to push yourself away from the floor and return to start.
C.Keeping hips square, walk hands back to start and repeat.
D.Repeat until there are 30 seconds left on the clock.
B.Brace core for stability.
Next, keeping hips square, extend left leg behind you and push weight into right foot.
C.Balancing on right foot, hinge at hips to lower your torso toward your planted leg.
Continue lowering until you’re free to tap your standing foot with the opposite arm.
D.Press through planted foot to return to standing.
Then, switch sides and repeat.
E.Repeat for a total of 10 reps, or 5 per side.
Single Leg Alternating Pivot Lunge
A.Start facing forward with feet outside shoulder width, feet pointed out.
C.Twist back toward the start position, extending your legs as you do.
D.Next, repeat on the other side.
Then, repeat for a total of 5 reps per side.
Is a 20-Minute Workout Enough?
A 20-minute workout is plenty of time to work toward your fitness goals.
However, you’re free to’t just do any old workout.
It has to be a vigorous 20-minute workout.
A stroll around your neighborhood just won’t cut it.
Thankfully, a 20-minute workout can be an effective way to move toward your health and fitness goals.
Keep these tips in mind to get the most out of your 20-minute workouts.
