Fast and effective exercises for the win! During the holidays, bubbly, mince pies and family lunches can take priority over exercise. But ‘no time’ is no excuse. This EMOM workout will take just 12 minutes and give you more bang for your burpee.
EMOM-what?
EMOM [ee-mom]: Every minute on the minute
In this style of workout, the clock is your trainer. It’s short, intense, fast bursts of exercise every minute. Set a timer for 12 minutes and do the required work in ‘minute 0–1’. If you finish before the minute is up, rest until you need to start the next round of movements from ‘minute 1–2’, and so on.
TIP: Do 3 rounds of the full circuit.
Minute 0–1
Burpees | How many: 5
Drop down into a push-up position, then jump your feet towards your hands and leap up, clapping your hands above your head.
Squats | How many: 5
With your feet shoulder-width apart, bend your knees and drop your bum towards the floor until your thighs are parallel to the ground. Rise to repeat.
Minute 1–2
Sit-ups | How many: 5
Lying on your back with knees bent to 90°, engage your core and lift your torso up to your thighs, then lower back to the floor.
Push-ups | How many: 5
In a high-plank position, with your body in a straight line, bend your arms and lower your chest to the floor. Push back up to the start position.
Minute 2–3
V-ups | How many: 5
Lie on your back, with arms extended above your head. Raise your torso and legs up towards each other, making a V shape with your body.
Squat jumps | How many: 5
With feet shoulder-width apart and back straight, bend your knees and drop your bum towards the floor. Then, push off with your heels and jump up into the air.
Minute 3–4
Jumping jacks | How many: 10
Start with your feet together and arms at your sides. Jump your feet out wide, lifting your arms above your head at the same time. Return to start.
Box jumps| How many: 5
Standing in front of a box or step, jump up on to the box, straightening your knees and hips at the top. Step back down and repeat.
Photography: Courtesy Images
