HIIT: EMOM ladder with full body focus
This workout features an EMOM (Every Minute On the Minute) ladder format, progressively increasing reps to challenge your cardiovascular endurance and muscular stamina.
Train safely
This workout is general fitness education, not medical advice. Skip movements that hurt, scale loads to your level, and stop if you feel chest pain, dizziness, or joint pain. If you're pregnant, recovering from injury or surgery, or have a heart, blood pressure, or musculoskeletal condition, get clearance from your physician before starting.
The workout
Warm-up
- 1.Jumping Jacks60sLight and continuous
- 2.Bodyweight Squats2 × 10
- 3.Arm Circles30sForward and backward
- 4.Torso Twists10 per side
EMOM Ladder
- 1.Minute 1: Rower (cal)1 × 10
- 2.Minute 1: Kettlebell Swings1 × 8
- 3.Minute 1: Dumbbell Thrusters1 × 2
- 4.Minute 2: Rower (cal)1 × 10
- 5.Minute 2: Kettlebell Swings1 × 8
- 6.Minute 2: Dumbbell Thrusters1 × 3
- 7.Minute 3: Rower (cal)1 × 10
- 8.Minute 3: Kettlebell Swings1 × 8
- 9.Minute 3: Dumbbell Thrusters1 × 4
- 10.Minute 4: Rower (cal)1 × 10
- 11.Minute 4: Kettlebell Swings1 × 8
- 12.Minute 4: Dumbbell Thrusters1 × 5
- 13.Continue until 10 minutes, increasing Thrusters by 1 rep each minute.If you complete all reps, rest for the remainder of the minute. Restart from 2 Thrusters after 10 minutes if desired.
Cool-down
- 1.Child's Pose60s
- 2.Quad Stretch30sEach leg
- 3.Hamstring Stretch (Standing or Seated)30sEach leg
- 4.Doorway Chest Stretch30s
Warm-up
Before diving into the EMOM, we'll get your blood flowing and muscles ready with dynamic movements. Focus on controlled motion and preparing your joints for the work ahead.
- Coaching cues: Gradually increase your range of motion. Feel your muscles begin to activate.
Workout
This workout is structured as an EMOM ladder. You'll perform a series of movements at the top of each minute, increasing the reps for one movement every minute. The remaining time in each minute is your rest. The goal is to complete the prescribed reps with good form and maximize your recovery time.
- Coaching cues: The key to EMOM is managing your effort. Start strong but ensure you can maintain intensity. If you find yourself consistently failing to complete reps within the minute, scale down the reps or take a brief break. Prioritize form over speed.
Cool-down
After the intense work, it's crucial to bring your heart rate down and gently stretch the muscles you've worked. This aids in recovery and maintaining flexibility.
- Coaching cues: Hold each stretch for at least 20-30 seconds. Breathe deeply and relax into the stretch.
Coaching notes
- Rower technique: Focus on a powerful leg drive, followed by a strong back pull, and finally a slight arm pull. Reverse the motion smoothly for recovery. Avoid pulling primarily with your arms or hunching your back.
- Kettlebell swing: This is a hip-hinge movement, not a squat. Drive through your heels, snap your hips forward, and let the kettlebell float to chest height. Your core should be braced throughout.
- Dumbbell thruster: Combine a front squat with an overhead press. Drive up explosively from the squat, using the momentum to press the dumbbells overhead. Maintain a neutral spine.
Scale it
- Easier: Reduce the starting reps for the Thrusters or decrease the weight of the dumbbells. For the rower, reduce the intensity or distance. For the swings, use a lighter kettlebell or perform fewer reps. If you can't finish reps within the minute, you can do an Every Other Minute On the Minute (EOMOM) structure for a few rounds.
- Harder: Increase the starting reps for the Thrusters or use heavier dumbbells. For the rower, increase the intensity or distance within the minute. For swings, use a heavier kettlebell. Aim to maintain a high power output throughout.
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