{"id":44128,"date":"2022-05-16T03:00:00","date_gmt":"2022-05-16T01:00:00","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/15-min-fullbody-emom-workout\/"},"modified":"2022-05-16T03:00:00","modified_gmt":"2022-05-16T01:00:00","slug":"15-min-fullbody-emom-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/15-min-fullbody-emom-workout\/","title":{"rendered":"Workout of the week: 15-min full-body EMOM workout"},"content":{"rendered":"\n

ALL LEVELS <\/strong>\/ full-body EMOM workout \/ 15 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Gym bench & exercise mat <\/p>\n\n\n\n

<\/div>\n\n\n\n

Whether you love HIIT or hate HIIT, you have to recognize the benefits of HIIT workouts. Among others, this type of training burns many calories in a short amount of time<\/strong>, keeps your metabolic rate higher<\/strong> for hours after exercise, and helps you lose fat<\/strong>. <\/p>\n\n\n\n

HIIT training comes in many forms<\/a>, EMOM<\/strong> being one of them. It stands for “every minute on the minute<\/strong>,” which means you must complete a predefined number of reps of different exercises within 60 seconds. <\/strong>Then, if you have any time left, you can use it to rest before moving on to the next group of exercises or reps. <\/p>\n\n\n\n

Today’s session is a full-body EMOM workout<\/strong> with a slight change to make it more challenging. Instead of 1 minute, we will give you 3 minutes. <\/strong>During each one of those 3-minute intervals, you’ll perform 3 different groups of exercises<\/strong>. One group targets your upper body, the other your lower body, and we finish the 3 minutes with a cardio exercise. You’ll repeat this sequence for 5 rounds <\/strong>and that will take you around 15 minutes<\/strong>.<\/p>\n\n\n\n

1st group<\/strong><\/p>\n\n\n\n

  1. Push-ups 12x<\/li>
  2. Dips 12x<\/li>
  3. Abdominal row 12x<\/li><\/ol>\n\n\n\n

    2nd group<\/strong><\/p>\n\n\n\n

    1. Squats 15x<\/li>
    2. Lunge jumps 15x <\/li>
    3. V-sit explosive 15x<\/li><\/ol>\n\n\n\n

      3rd group<\/strong><\/p>\n\n\n\n

      1. Side to side 25x<\/li><\/ol>\n\n\n\n

        When you’re ready, let’s do this!<\/strong><\/p>\n\n\n\n

        \"evo<\/a><\/figure>\n\n\n\n
        <\/div>\n\n\n\n

        WORKOUT SETUP<\/h2>\n\n\n\n
        • 7 exercises<\/li>
        • 3 groups<\/li>
        • 5 rounds<\/li>
        • EMOM but with 3 minutes \u2013 each group<\/li>
        • 15 minutes total<\/li>
        • Equipment: Gym bench & exercise mat<\/li><\/ul>\n\n\n\n
          <\/div>\n\n\n\n

          WORKING OUT FROM HOME? NO PROBLEM.<\/h3>\n\n\n\n

          If you don\u2019t have the equipment originally needed for this workout, you can substitute it with these everyday items or use these alternative exercises.<\/p>\n\n\n\n

          Alternative equipment<\/strong><\/p>\n\n\n\n

          • Gym bench = stable chair<\/li><\/ul>\n\n\n\n
            <\/div>\n\n\n\n

            WORKOUT EXERCISE LIST<\/h2>\n\n\n\n

            3 minutes each group, 5 rounds<\/strong><\/strong><\/p>\n\n\n\n

            <\/div>\n\n\n\n

            1st GROUP<\/h3>\n\n\n\n

            1 – PUSH-UPS<\/h4>\n\n\n\n

            12 reps<\/strong><\/p>\n\n\n\n

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