20-Minute EMOM No-Equipment Full-Body Workout

E.M.O.M. 20-Minute Bodyweight Workout

Equipment Needed: None — bodyweight only.

Warm Up: Begin with 5–10 minutes of light cardio and dynamic mobility: walk or jog in place, perform high knees, butt kicks, jumping jacks, and air squats while reaching your arms overhead to prepare hips, shoulders, and core.

Description: Set a 20-minute timer. This EMOM (Every Minute On the Minute) alternates two circuits: complete the listed exercises on odd minutes and the even-minute circuit on even minutes. Finish each set within the minute; any remaining seconds are your rest. Maintain steady effort and scale repetitions or range of motion as needed.

ODD MINUTE CIRCUIT

7 Belly Flop Burpees

1. Stand with feet slightly wider than hip-width, weight in your heels and chest up.
2. Lower into a squat while keeping your chest lifted and knees tracking over toes.
3. Place your hands on the floor and jump or step back into a high plank.
4. Keeping core tight, lower your chest all the way to the floor in a controlled push-up motion; drop to your knees if needed.
5. Release your hands briefly when your chest meets the ground, then replant them near your chest and press back up to high plank (options: full push-up or knees).
6. Jump or step your feet forward to the low squat position, then drive through your heels to stand and squeeze your glutes. Optionally, add a small clap overhead as you rise.
7. That sequence is one rep. Move at a steady, controlled pace and focus on full range of motion rather than speed if you need to scale.

10 Plank Pointers

1. Start in high plank with shoulders over wrists, fingers spread and engaged. Pull your kneecaps up slightly and press heels back to create full-body tension.
2. Keep a straight line from head to heels, neutral neck, and braced core.
3. Lift your right leg while simultaneously reaching your left arm forward, balancing through the torso.
4. Return to plank, then switch sides—left leg and right arm.
5. Move deliberately; increase speed only if your hips remain level and your core stays engaged.
6. Plank pointers build shoulder stability, core strength, and balance—maintain quality over quantity.

14 Front Lunges & Lat Pull

1. Stand with feet shoulder-width apart in an athletic stance.
2. Step forward into a large lunge with your left foot, arms reaching overhead, palms facing forward.
3. Lower into the lunge while bending your elbows to engage the upper back, squeezing the shoulder blades together as if performing a lat pull.
4. At the bottom, both knees should form about 90-degree angles; keep the front knee behind the toes and chest upright.
5. Drive off the front foot to return to standing. That completes one rep.
6. Alternate legs each repetition. Use controlled tempo to protect the knee and maintain back engagement throughout the movement.

EVEN MINUTE CIRCUIT

7 Lateral Bound + Chair Jump

1. Begin in an athletic stance with knees slightly bent and feet shoulder-width apart.
2. Push off your right leg and bound laterally to land softly on your left leg.
3. Plant both feet briefly, drop into a squat, then explode upward into a chair jump (a vertical hop, driving the hips forward).
4. Land softly, transfer weight to the other leg, and repeat the lateral bound to the opposite side.
5. Each lateral bound followed immediately by a chair jump counts as one rep. Focus on soft landings and hip drive to reduce impact.
6. Scale by reducing jump height or performing step-over lateral movements if needed for mobility or joint concerns.

10 Push-Up + Knee Drive

1. Assume a high plank with shoulders stacked over wrists, core braced and body in a straight line.
2. Lower chest toward the floor, keeping elbows close to your sides for a triceps-focused push-up.
3. Press back up to plank and immediately drive your right knee toward your chest or toward your right elbow.
4. Perform the next push-up and drive the left knee on the following rep, alternating sides.
5. Each push-up plus knee drive is one rep. Modify by sending knees to the chest from a kneeling push-up if needed.
6. This combo targets pressing strength, core control, and explosive hip drive when performed with intent.

14 Squat + Reach

1. Stand with feet slightly wider than hip-width, toes facing forward.
2. Sink back into a squat, keeping weight in your heels, chest lifted and core engaged.
3. Drive through your heels to stand and reach both arms overhead. Pause briefly at the top, maintaining a strong core and long spine.
4. That is one rep. Repeat for the prescribed number of repetitions while keeping movement smooth and controlled.

Training tips: Maintain steady breathing throughout—exhale during exertion and inhale on the return. Focus on form before increasing speed. If a full movement is too intense, use scaled versions (step-backs instead of jumps, knee push-ups, reduced jump height). Rest as needed and track your time within each minute so you can progress by adding reps, improving form, or increasing tempo over subsequent sessions.

Cool-down suggestion: After the 20-minute EMOM, spend 5–10 minutes stretching hips, hamstrings, chest, shoulders, and lower back to aid recovery. Light walking and deep breathing will help your heart rate return to baseline.

Disclaimer: Always consult your doctor before beginning a new fitness program. While Lee from Fit Foodie Finds and Monique from Ambitious Kitchen worked with a professional trainer to design the Summer Sweat Series exercise program, you participate at your own risk. Listen to your body and modify exercises as needed.