twenty minutes, no equipment, every minute on the minute. push-ups → air squats → plank up-downs → kneel to stand, then back to the top. pick reps you can finish in the first 40 seconds and adjust to your level. 🎥 Serge Fitness (Instagram)
20-Minute Bodyweight EMOM
Full-body conditioning, every minute on the minute for 20 minutes (5 rounds of 4 minutes). Choose the number of reps you can complete within the first 40 seconds at a moderate pace in the first couple of rounds — rep numbers are suggestions, adjust to your current level of ability.
20 minFull BodyLegsChestCoreBodyweight
Exercises
- 1Push-Ups5 sets10–15 reps
Minute 1 of each round
- 2Air Squats5 sets15–20 reps
Minute 2
- 3Plank Up-Downs5 sets4–10 (2/2–5/5) reps
Minute 3
- 4Kneel To Stand5 sets4–10 (2/2–5/5) reps
Minute 4