Are you ready to get your workout done for the day? Want to mix things up?

This workout is called EMOM – short for Every Minute On the Minute. During each of the four rounds, there are 8 minutes. On each minute, you do all the exercises as fast as you can. Earn that rest time! 

You only need a kettlebell and a few feet of space — you can do this workout at home, in the living room, on the road, or at the gym.

Remember, you’re working out to feel good. When you feel good, you can make better and healthier decisions and create good habits.

The goal of this workout? Get those exercises done as fast as possible! Get the heart rate up each and every time. You’ll be ramping up the intensity in this one. Ready to get started? Let’s get moving!

Follow along with the video below and see the other sections of this article for further explanations.

ROUND 1

4-4x Weighted Reverse-Forward Lunges 

Grab that kettlebell. Hold in in one or both hands. Step back with your right leg into a reverse lunge. Your front knee should bend over top of your front ankle. Your back knee should bend just under your hips. Then, step forward with your right leg and perform a forward lunge. Do this four times, then repeat on the opposite side.

10x Kettlebell Swings

Stand tall and hold the kettlebell in both hands with your arms straight and relaxed in front of you. Bend forward at the hips and slightly bend your knees. Keep your back straight and bring the kettlebell in between your legs. Swing the kettlebell up to shoulder height and lift your torso. Repeat 10 times.

ROUND 2

3-3x Snatches

Begin with the kettlebell on the ground. Grab it with your right hand and lift it overhead, extending your ar fully at the top. Bring it back down to the ground and repeat three times on your right side. Perform the same exercise on the left side three times.

5-5x Bent Over Rows

Bend at the waist. Hold the kettlebell in your right hand. Bend your elbow and squeeze your shoulder blades, bringing your elbow back alongside your body. Lower the kettlebell and repeat. Do a total of five reps per side.

10x Kettlebell Swings

Stand tall and hold the kettlebell in both hands with your arms straight and relaxed in front of you. Bend forward at the hips and slightly bend your knees. Keep your back straight and bring the kettlebell in between your legs. Swing the kettlebell up to shoulder height and lift your torso. Repeat 10 times.

ROUND 3

5-5x Shoulder Press Windmills

Hold the kettlebell in one hand. Bring the kettlebell up overhead with your arm extended straight up. Keep your arm straight up and reach your opposite arm down to your opposite ankle and shin, bending at the torso. Repeat for 5 reps and then switch to your other side.

10x Kettlebell Swings

Stand tall and hold the kettlebell in both hands with your arms straight and relaxed in front of you. Bend forward at the hips and slightly bend your knees. Keep your back straight and bring the kettlebell in between your legs. Swing the kettlebell up to shoulder height and lift your torso. Repeat 10 times.

ROUND 4

10x Push Ups

Begin in a full plank position. Slowly bend your elbows and bring your chest and your chin close to the floor. Push back up. Repeat for a total of 10 reps. Go to your knees if you have to, but make sure you’re challenging yourself.

5x Snap Jumps

Begin in a full plank position. Jump your knees up toward your elbows. Jump them back out. Do this five times.

5x Burpees

Start in a standing position. Jump down to a plank position, then jump back up to standing. Repeat five times.

And Your Workout is Done!

Great job! Way to work hard. 

Remember, find ways to love yourself, feel good, and enjoy yourself. That’s what life is all about. Live in the moment – take it all in. Living a healthy lifestyle is part of that. It makes you better and thus, makes your life better. You become the kind of person you want to see in the world. Inspire others! After all, we’re all in this together. Try this workout next time with a friend or family. How far will you push yourself?