Home › No Gear Cardio (15 min) May 9, 2025 No Gear Cardio (15 min) 15 min Bodyweight
A 15-minute EMOM cycling through 3 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: 20 Jumping Jacks + 10 High Knees (each leg) Minute 2: 10 Burpees Minute 3: 15 Air Squats 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. New to EMOM? Learn how EMOM workouts work →