• My EVO
    • FAQ
    • Careers
    • Contact Us
    evo fitness evolvedevo fitness evolvedevo fitness evolvedevo fitness evolved
    • What is Evo
      • What is Evo
      • Philosophy
      • EVO Manifesto
      • EVOMOVE
      • EVO Academy
    • Training
      • Training
      • Personal Training
    • EVO CLUBS
      • OPENING ON 12.09.2023 – EVO Vienna Bel & Main
      • EVO Vienna Berggasse
      • EVO Vienna Mariahilfer Strasse
      • EVO Vienna Schleifmühlgasse
    • Blog Evo
    • JOIN NOW
    • Free Trial
    EN
    • DE
    ✕

    Workout of the week: 18-min full-body EMOM workout

    27th December 2021
    full-body EMOM workout

    ALL LEVELS / full-body EMOM workout / 18 minutes

    Equipment: Stopwatch & exercise mat

    Don’t let the holiday season stop you from staying in shape. HIIT it with this bodyweight-only EMOM workout — perfect for doing at home and burning some of those Christmas candies. EMOM stands for “every minute on the minute,” which means that you must complete a predefined number of reps of different exercises within 60 seconds. Then, if you have any time left, you can use it to rest before moving on to the next exercise or reps. 

    This full-body EMOM workout is 18 minutes long. During this period, you’ll have to do 6 exercises with 10 reps each in 3 rounds. To get some resting periods between exercises, you must perform the 10 reps as fast as possible without compromising your form. 

    1. Burpee 10x
    2. Squat 10x
    3. Tornado 10x
    4. Push-up 10x
    5. Lunge 10x
    6. V-sit explosive 10x

    On your marks, get set, go!

    Start your EVOlution

    WORKOUT SETUP

    • 6 exercises
    • EMOM
    • 3 rounds
    • 18 minutes
    • Equipment: Stopwatch & exercise mat

    WORKING OUT FROM HOME? NO PROBLEM.

    EVO nurtures natural movement and our workouts, such as this one, usually require little to no equipment and minimal training space, making it easy to perform them everywhere.

    WORKOUT EXERCISE LIST

    3 rounds

    1 – BURPEE

    10 reps

    • Start in a standing position and engage the core.
    • Begin the movement by quickly bending down, reaching the hands towards the floor in front of the feet. As you do this, simultaneously jump, bringing your legs back, and land on the floor in a push-up position.
    • Perform a push-up and on the way up, drive the hips up rapidly and jump into a squat position.
    • Return to upright and repeat.

    2 – SQUAT

    10 reps

    • Stand on your feet, placing them at the same distance as that of your shoulder lines.
    • Engage the core and go down to the floor, maintaining your knees on the line of your feet. Maintain the abs and glutes tight to control your hip and stabilize the movement. Use your arms to help you with your balance.
    • Keep your feet attached to the floor and squat as down as possible without lifting the heels or feeling pain in your lower back.

    3 – TORNADO

    10 reps

    • In a long-seated position, bring the legs together and bend the knees slightly. Interlace your fingers into a ball in front of the body. Lift the feet off the floor and lean back slightly until you find your balance point. This is the start position.
    • From here start rotating the torsi left to right, aiming your hands towards the floor on each side. To do this repeatedly, you will need to swing the legs in the opposite direction slightly. As you do this, use the core to stabilise the body – and avoid excessive leg swinging.
    • Repeat.

    4 – PUSH-UP

    10 reps

    • Start in a plank position with arms straight, shoulders above wrists, and body in a straight line.
    • Engage the core and glutes.
    • Keeping the shoulders over the wrists, lower the whole body towards the floor, dropping comfortably as low as you can.
    • Push the body upwards and return to the start position. Repeat.

    5 – LUNGE

    10 reps

    • Stand tall and engage your core. 
    • Step your right leg forward, keeping the heel down.
    • Raise the heel of the left leg.
    • Then, lower the torso until the back knee touches the ground, with a total hip and knee extension.
    • Repeat with the other leg. 

    6 – V-SIT EXPLOSIVE

    10 reps

    • Lie on your back with arms overhead.
    • Engage the core, and rapidly bring the hands to the feet, while making a v-position with your body.
    • Make sure you keep the arms and legs as straight as possible.
    • Return under control and repeat.

    A full-body EMOM workout that you can do anywhere, anytime. If you’re looking for more challenges, check these out:

    • 20-min cardio workout
    • 12-min functional AMRAP for strength
    • 25-min TRX upper body workout
    • 30-min compound workout for strength
    • 20-min full-body bodyweight workout
    • 30-min full-body strength workout
    • 10-min push-pull AMRAP workout
    • Full-body workout for time
    • 30-min full-body Halloween workout
    • 15-min abs workout
    • 30-min 100 reps workout
    • Core & stability LIIT workout
    • 15-min functional strength workout
    • 10-min cardio challenge
    • 15-min core and shoulders workout
    EVO Fitness Instagram
    Share
    0

    Recent posts

    25th September 2023

    Workout of the week: 16-min back and shoulder workout


    Weiterlesen
    20th September 2023

    How to start running — or restart after a break


    Weiterlesen
    back to the gym
    30th August 2023

    3 tips to get back to the gym after a vacation


    Weiterlesen

    Recent Posts

    • Workout of the week: 16-min back and shoulder workout

      Workout of the week: 16-min back and shoulder workout

      25th September 2023
    • How to start running — or restart after a break

      How to start running — or restart after a break

      20th September 2023
    • 3 tips to get back to the gym after a vacation

      3 tips to get back to the gym after a vacation

      30th August 2023
    • The importance of proper hydration in fitness

      The importance of proper hydration in fitness

      23rd August 2023
    • Workout of the week: 20-min upper body workout

      Workout of the week: 20-min upper body workout

      21st August 2023

    EVO AUSTRIA

    Address
    Lifestyle Concept Austria GmbH
    Wehlistraße 66, 5. OG
    1200 Wien

    E-Mail address: [email protected]
    Telephone (Mo.-Fr. 16:00-20:00): +43 676 844644474

    MEMBERS

    • My EVO
    • FAQ
    • Careers
    • Contact Us

    DON’T MISS OUT ON OUR NEWS!

    Subscribe to EVO's Newsletter full of training tips, workout plans, event invitations and interesting offers.

    I agree to the processing and storage of my personal data in order to receive EVO’s communications.

    This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

    © EVO Fitness, All Rights Reserved | Datenschutzerklärung und Cookie-Richtlinie
    EN
    • EN
    • DE
    • My EVO
    • FAQ
    • Careers
    • Contact Us