10-minute bodyweight EMOM
- 10 minutes
- EMOM · every 1 min
- None
Ten minutes, nothing to set up. Odd minutes are 10 push-ups, even minutes are 15 air squats, five rounds of each. It is a good first EMOM, and a good one for a hotel room.
It opens in the builder, so you can change anything first, then press Start session.
Minute by minute
| Minute | Movement | Reps |
|---|---|---|
| 1 | Push-up | 10 |
| 2 | Air squat | 15 |
| 3 | Push-up | 10 |
| 4 | Air squat | 15 |
| 5 | Push-up | 10 |
| 6 | Air squat | 15 |
| 7 | Push-up | 10 |
| 8 | Air squat | 15 |
| 9 | Push-up | 10 |
| 10 | Air squat | 15 |
How it runs
The two movements use different muscles, so each one gets the rest of its own minute plus the whole next minute before it comes round again. You recover most of the way every time, which is what lets you keep the same rep count to the end.
Choosing weight and pace
Choose rep counts you can finish in 30 to 40 seconds. If 10 push-ups take you 50, you get 10 seconds of rest and the last few minutes fall apart. Finishing early and clean beats finishing late and ragged — the next minute starts either way.
Easier
- Do the push-ups from your knees or with your hands on a bench, 8 reps.
- Squat down to a chair or box and stand back up, 12 reps.
Harder
- Add two reps to each movement.
- Slow the push-ups down: three seconds lowering.
- Pause for a second at the bottom of every squat.
More workouts
- 16-minute dumbbell EMOM with a rest minute — 16 minutes
- 20-minute kettlebell EMOM — 20 minutes
- 20-minute swing and burpee EMOM — 20 minutes
- All workouts
Stop if something hurts. If you have an injury or a health condition, check with a professional before trying a new workout.Privacy