A 18-minute EMOM cycling through 6 movements. Complete each exercise at the top of its minute and rest for whatever time remains. All you need is no equipment needed.
The Workout
Minute 1: 15 Air Squats
Minute 2: 10 Burpees
Minute 3: 20 Mountain Climbers (each leg)
Minute 4: 30-sec Wall Sit
Minute 5: 12 Push-ups
Minute 6: Rest
Tips
Complete all reps before the minute ends - that gap is your rest.
If you have less than 10 seconds per minute, reduce reps by 2–3 and rebuild from there.
Focus on tempo over speed - controlled reps build more strength than sloppy fast ones.
If you finish with more than 20 seconds to spare each minute, add reps or move to a harder variation.
No equipment excuses - bodyweight EMOMs are as demanding as any loaded workout when programmed well.