Meg and I love EMOM workouts - which means Every Minute On the Minute. We find that we work super hard in a short amount of time and end up actually end up keeping our heart rate up much higher than we would for a standard strength workout.

This particular workout pairs some cardio elements with the arm exercises, so the result is almost a HIIT type workout, without the treadmill! Sound brilliant to me!

directions:

• Set the timer for 4 minutes

• At the beginning of every minute do both sets of exercises (for the cardio set run through the entire circuit of three exercises at the start of each minute).

• You are your own trainer with this - you control how fast you go.

• Depending upon how long you break between sets, you can be done this workout in 35-40 minutes.

• READ THIS! You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. Click HERE for full disclaimer.

equipment:

• Dumbbells or bands

• Bench

workout:

• WARM UP CARDIO STARTER SET - 4 MINUTES

20 Squat Jack Arms Overhaead - Modified 10 Squat Jacks

20 High Knees - 10 High Knee Skips

10 Knee Ups each leg

• SET ONE - 4 MINUTES

10 Chest Press - 5 Squat and Press (light weight for squat and press, faster tempo)

• SET TWO - 4 MINUTES

10 Bicep Curls - 10 Lateral Hops

• SET THREE - 4 MINUTES

10 Dips - 20 Bench Hops or 10 High Knee Skip

• SET FOUR - 4 MINUTES

10 Alternating One Arm Rows - 5 Side Shuffle Toe Touch

• SET FIVE - 4 MINUTES

10 Front Raises - 5 Burpees or 10 Jumping Jacks

• SET SIX - 4 MINUTES

10 Chest Flies - 10 Tricep Extentions

• SET SEVEN - 4 MINUTES

10 Reverse Flies -  20-30 Skiers

• SET EIGHT - 4 MINUTES

10 Hammer Curls  - 10 Shoulder Presses

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