Get ready to power through an efficient, high-energy 20-minute EMOM workout! This EMOM (Every Minute on the Minute) routine keeps you moving with 40 seconds of work and 20 seconds of rest each minute, designed to elevate your heart rate and build strength. With a mix of jump ropes for cardio, push-ups for upper body endurance, and Russian kettlebell swings to target your core and glutes, this workout offers a full-body challenge in a short amount of time. Perfect for a quick, effective session you can do anywhere—let’s get moving! Find all of our minimal equipment workouts here.

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Workout Description

Set a timer for 20 Minutes. For each minute you will complete 40 seconds of work and 20 seconds of rest. The first minute you will complete as many jump ropes as possible in 40 seconds. Then rest for 20 seconds. The second minute, complete as many push ups as possible in 40 seconds. Then rest for 20 seconds. The third minute, complete as many Russian Kettlebell swings as possible in 40 seconds. Then rest for 20 seconds. Next you will rest for the entire minute. Complete this sequence for 5 rounds.

Equipment Needed

• Kettlebell
• Jump rope
• Plyometric box or elevated surface if modifying the push-ups.

Modification Options

Beginner: Decrease the weight of the kettlebell swing so that you’re able to complete at least 20 repetitions with good form.

Advanced: Swap out single skips for double under. Increase the weight of the kettlebell swing.

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