30 Minute Bodyweight Only Cardio Workout | No Equipment

All you need is a mat and hydration for this 30 Minute Bodyweight Only Cardio EMOM Workout. EMOM stands for "Every Minute On The Minute". Every minute we will do an exercise at a specified number of repetitions. Whatever time we have remaining in that minute we will use as recovery. Once a new minute comes up, we hit a new exercise.

We have three blocks today. Each block will be performed for two rounds. Within each block are five exercises. The exercises will progress in difficulty within each block. As the exercises progress, the reps will decrease (50 reps, 40 reps, 30 reps, 20 reps, 10 reps, repeat, then new block). We will be combining jumping and non-jumping exercises. For the non-jumping low-impact alternative to an exercise, please look below (under the workout listed below). As always, we do not have to go at the same pace! Find a pace that is challenging for you If you do not finish the rep count before the minute is up, move onto the next exercise or cut the reps in half if needed : )

THERE ARE NO VERBAL CUES BEYOND THE INTRO. If you need/prefer verbal cues check out my other videos besides the EMOM workouts. The upcoming exercise demo will be in the upper left-hand corner with about 15 seconds to go. In the bottom right-hand corner, the block and all five exercises with the rep count will be listed.

Let's bump some tunes and get to work my friends! Let me know what you think of the no talking below : )

Skip to 2:40 to bypass into and begin
Total Workout time: 30 minutes
Workout with Stretching: Approx 34 minutes

The Workout
* denotes jumping, modification listed under workout
Block one - 2 rounds
Jumping Jacks 50 reps *
Mt Climbers 40 reps each
Squat with Calf Raise 30 reps
Side Kick 20 reps
Inchworms with pushup 10 reps
Block two - 2 rounds
Repeaters 50 reps
Standing side oblique crunches 40 reps
Curtsey lunge with knee-in 30 reps
Power lunge 20 reps*
Pulsing Squat Jump 10 reps*
(Perform unilateral exercises on left round one and on right round two)
Block three- 2 rounds
Side Repeaters 50 reps
Plank shoulder taps 40 reps each
Speed Skaters 30 reps*
Heismans 20 reps each*
Burpees 10 reps*

Modifications
Jumping Jacks - Tap Jacks 50 reps total
Power lunge - Reverse lunge to knee-in 20 reps
Pulsing squat jump - Pulsing squat to calf raise 10 reps
Speed skaters - curtsey lunge 30 reps total
Hesimans - (slow the pace down, side step, 15 reps ea way
Burpees - Step back plank to pushup to calf raise, 7 reps

30 Minute EMOM Upper Body Workout:    • 30 Minute EMOM Upper Body and Core Wo...  
30 Minute EMOM Lower Body Workout:   • 30 Minute EMOM Lower Body Workout | A...  
30 Minute EMOM Full Body Strength and Cardio:    • 30 Minute Full Body EMOM Workout | St...  
30 Day Workout Program:    • Month One: 30 Day Workout Program Str...  

Bootcamp/Advanced Workouts:    • Bootcamp & Advanced: Fit By Larie  

The GOAT of pre-workouts
Amino Energy in Grape: https://amzn.to/2QVWtEg
Amino Energy in Watermelon: https://amzn.to/2QTwFZy

Post-Workout Protein Bars
Fit Crunch Protein Bars LEGIT THE BEST TASTING PROTEIN BAR EVER: https://amzn.to/3byEMm7 (If you follow me on IG, you know I'm obsessed)

Track your HR
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Tank: free people
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Shoes: Nike
Dreamcatcher yoga mat:https://amzn.to/3jVdtJb
Aztec Yoga mat: https://amzn.to/3wakGdu

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MUSIC:
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