20 min Full Body EMOM

By Claire P. Thomas

	Intermediate (2-3 years)
	14 minutes/day
	Build Muscle, Fat Loss, Gain Strength
	Pull up bar, Smith Machine, Flat Bench, Other Show More

Average Exertion

Average Cardio Intensity

This is a full-body circuit workout program to build muscle, gain strength and lose body fat. You can follow this circuit when you’re short on time but need a good full-body burn!

Set a 20-minute timer & change exercises every minute on the minute. Do as many reps as possible for 40 seconds, then rest for 20 seconds. Move to the next exercise & repeat for 4 total rounds.

Description

Media

Day 1

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 20s between rounds
1A.Pull-up	4 rounds	40s	20s
1B.Incline Push-Up Medium	4 rounds	40s	20s
1C.Bench Dip (heels on floor)	4 rounds	40s	20s
1D.Hanging Leg Raise to Alternating Side Leg Raise	4 rounds	40s	20s
1E.Single Leg Explosive Side Step Up	4 rounds	40s	20s

Date Created: 2/10/2022, UTC

Last Updated: 2/10/2022, UTC

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