INTERMEDIATEHOME12 MIN
12-Minute Station EMOM
For the gap between jobs. Every minute on the minute, four moves, no kit.
- Intermediate
- Home
- Short workouts
- Shift-friendly
- Cardio
- Full body
EQUIPMENT
- None
WARM-UP
- 60s jog on the spot + 10 squats
COACH NOTE
Finish each set, rest the remainder of the minute. If you can't finish in 40 seconds, drop the reps.
EMOM x 12 (rotate every minute)
| EXERCISE | SETS | REPS | REST |
|---|---|---|---|
| Minute 1: Burpees | 3 | 8 | — |
| Minute 2: Jump squats (or fast squats) | 3 | 15 | — |
| Minute 3: Press-ups | 3 | 12 | — |
| Minute 4: Mountain climbers | 3 | 30 | — |
General guidance only. Scale every session to your ability and stop if anything hurts. New to training, pregnant or managing a condition? Check with a GP first.