A heart-pounding (but fun!) 20-minute conditioning workout

I have a fun and challenging one for you today! We’re doing an EMOM (Every Minute on the Minute) workout — it’s a strength and conditioning workout kind of like the AMRAPs we’ve done before, but with a slightly different structure. If you’re new to EMOMs, here’s how it works:

• We’re doing five exercises for 20 minutes total. Each exercise has a prescribed number of reps.

• We start the first exercise at the beginning of minute 1. When we’ve completed the prescribed reps, we stop and take a break until the end of the minute.

• Then we start the second exercise at the beginning of minute 2, and take a break when we’ve completed all the reps until the minute is over. And so on.

• When we’ve completed the first five minutes — AKA the first round of the exercises — we go back to the beginning with the first exercise at the top of minute 6.

• The only breaks are the ones you create by moving through the exercises as quickly as is prudent for you! So if you get through all the reps in 40 seconds, you’ll have 20 seconds of rest, etc.

It’s spicy, it’s fun, and it’s actually a little easier to do with a video than an AMRAP workout because we’ll be doing the same exercises at the same time (though our amount of rest will vary). And if all that sounded really confusing, all you need to do is follow along with the video. I’ve got you.

(Quick note: The EMOM itself is 20 minutes, but with the warmup and cooldown the whole video is closer to 30.)

Let’s get into it!