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Welcome to today's 30 minute EMOM HIIT cardio workout, a no equipment sweat session that will keep your heart pumping and your muscles burning! This high intensity workout follows an Every Minute on the Minute (EMOM) format, ensuring that you stay engaged and motivated throughout the session.
You'll have a list of exercises to complete within each 60 second interval, with the goal of finishing the reps as quickly as possible and using the remaining time to rest. The exercises alternate between two variations, allowing you to scale the workout based on your fitness level. This EMOM HIIT cardio workout will challenge your endurance, strength, and mental toughness. Get ready to push yourself, beat the clock, and leave it all on the mat in this intense, no equipment workout!
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**WORKOUT DETAILS*
⏱️ Duration: 32 minutes
🏋️ Equipment: Just a workout mat
⏱️ Intervals: 60 Sec - Complete circuit then rest with remaining time
🧊 Cool Down & Stretch: 20 Sec x 12 (4 mins)
Exercises for this No Equipment EMOM HIIT Cardio Workout
Warm Up // 8x30
Butt Kicks
Skaters
Side to Side Squats
Slow Mountain Climbers
Pike Calf Stretch
Plank Toe Touches
Air Squats
Jumping Jacks
Workout // EMOM // 60 Sec Repeating / Rest When Finished
Push Ups x10 / x5
Butterfly Sit Ups x10 / x5
Air Squats x15 / x8
REPEAT 3X
Mountain Climbers x30 (15/side) / x16 (8/side)
L-Sit Toe Touches x15 / x8
Switch Lunges x14 / x8 (Reverse Lunges)
REPEAT 3X
Shoulder Taps x20 / x12
High Knees x40 / x20
Squat Jacks x10 / x6
REPEAT 3X
Diamond Push Ups x10 / Cobra Push Ups x8
Plank Toe Taps x12 / x8
Jump Squats x10 / x6
REPEAT 3X
Commandos x10 / x6
Bicycle Crunches x20 (10/side) / x12 (5/side)
1/2 Burpees x5 / x3
REPEAT 3X
Pike Push Ups x10 / x8
Split Squat R x16 / x10
Split Squat L x16 / x10
REPEAT 3X
Pop Squats x10 / x8 (Sumo Ground Taps)
Skaters x16 (x8/side) / x10 (x5/side)
Chest to Floor Burpees x5 / x3
REPEAT 3X
Cool Down & Stretch (4 mins)
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DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!
29 май 2024
