15 Min Swing / Push Up / Burpee EMOM Workout

In a traditional weight lifting set up, you would perform one exercise for a designated number of reps, doing a certain number of sets per exercise.

Your rest periods may often be dictated based on your goals.

They could be anywhere from 30 seconds – if you are going for more endurance / fat loss – to up to three minutes if you are really trying to aim for maximum strength and muscle development.

With the Every Minute On the Minute (EMOM) approach, rest periods will be determined by how quickly you are able to progress through the exercises you are supposed to be performing.

In an EMOM workout, you’ll typically have a list of exercises to go through. The number of exercises will depend entirely on the workout in question.

(In some cases, you may have just two exercises to perform, back to back, alternating between them. In other cases, it may be an entire circuit that you are attempting to get through.)

You’ll have a target number of reps to perform with every exercise, and once those reps are completed, the remainder of that minute is your rest period.

Once the next minute buzzer sounds, it’s off to do the exercise again.

This way, you are doing the exercises Every Minute On the Minute, as the name suggests 🙂

Here’s an example:


15 Min Swing / Push Up / Burpee EMOM Workout

Perform the exercises for reps starting on Every Minute On the Minute for 15 minutes straight:

– 20 two hand KB swings
– 15 push ups
– 10 burpees


That workout seems simple, but it’s quite tough!

You’ll end up doing 100 swings, 75 push ups, and 50 burpees, all in just 15 minutes.

The first round might not be too tough, but as the workout progresses and fatigue kicks in, you’ll see that it gets much harder, fast 🙂

This is one of the things that makes EMOM unique.

Also, with this style of training, you’ll end up getting improved cardio conditioning, enhanced muscle and strength endurance and superior fat burning results.

Use the resources at the link below to learn how to start encorporating it into your program today:

19 Metabolic / HIIT / Metcon Workout Programs

If you are not getting the results you want from your current workouts, this could be just the varitey and newness and inspiration you need to get things kick started again.

To your success! –

– Forest Vance, MS
Certified Personal Trainer

PS – Find out at the link below why everyone is raving over this offer:

19 Metabolic / HIIT / Metcon Workout Programs

This is called the “Metabolic Madness” bundle.

There are 19 total workout plans:

– Complex Workouts
– EMOM Workouts
– HIIT Workouts
– Mega Metabolic Madness
– Bodybuilding HIIT 2.0
– Metabolic Exhaustion Workouts
– Lactic Acid Interval Training
– FunkWOD
– Filthy 50’s
– Dirty 30’s
– Metabolic Chaos
– Bodyweight 500
– 1000 Rep Workouts
– Fight Gone Bad Circuits
– German Volume SuperSets
– Metcon Madness
– Bodyweight Metabolic Circuits
– Upper-Lower Body Metabolic Workouts
– Tabata Super 6

All of the plans are created by Funk Roberts. Funk is a former professional athlete turned Master Metabolic Trainer who is the creator of the Metabolic Conditioning Coach Certification through NESTA, and has used this training system to help thousands of people around the world transform their body and fitness.

You can use these plans yourself (obviously) for your main workouts, to add-on to your current routine, as “off-day” cardio sessions, etc.

If you are a trainer or coach, you will also get SO many great ideas that you can use with your clients to keep them happy and excited to be coming back for more and telling all their friends.

But get them now at the link below, because this is only up for a limited time:

19 Metabolic / HIIT / Metcon Workout Programs

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