Intervals · 15 min

EMOM 16

Twelve minutes on the minute, plus warm-up and cool-down.

• 15 minutes
• Regular
• Mat

Customise copies this workout to the Bench, where every move and number is yours to change.

Every minute you work for 40 seconds and rest for the remaining 20, cycling through squats, push-ups, high knees and plank shoulder taps three times. The clock keeps you honest: the rest is short, so pace the first round. The whole session, warm-up and cool-down included, takes about 16 minutes.

Kit

Mat

Music

The tempo follows each block.

Tempo shape

Z2 Warm · 90 to 115 bpmZ5 Peak · 135 to 150 bpmZ1 Recover · 60 to 90 bpm

Blocks

1. Warm up

   Z2 Warm
   • March in Place45 s
   • Arm Circles20 s
   • Inchworm3 reps
   • Step Jack30 s

2. Every minute3 rounds

   Z5 Peak
   • Bodyweight Squat40 s · Steady reps, full depth
   • Push Up40 s · Knees down when form slips
   • High Knees40 s
   • Plank Shoulder Tap40 s

3. Cool down

   Z1 Recover
   • March in Place30 s
   • Downward Dog30 s
   • Child's Pose40 s

General exercise guidance, not medical advice. If you have a heart condition, chest pain, dizziness or a joint problem, are pregnant, or a doctor has limited your activity, check with them first. Stop if anything feels wrong.