If you’re looking to build your endurance, then you should try out this cardio EMOM workout. This workout requires no equipment, so it’s a great one to do at home, at the park, or wherever you like to work out.
The workout follows the EMOM (Every Minute On the Minute) sequence. This is a great way to use interval training to get your heart pumping and build your cardio endurance.
I also love this workout because I can do it at home without worrying about trying to make it to the gym with 3 kids in tow. 😉
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Beginner-Friendly Cardio EMOM Workout – No Equipment
Complete the listed number of reps for each exercise within 1 minute. When you have finished the reps, you can rest until the next minute starts.
At the start of the next minute, begin the next exercise in the circuit. Complete each circuit 2 times.
You can get a copy of this workout plus 13 more with my Fitness Planner Bundle here.
Circuit #1:
Complete the number of reps for each exercise in 1 min. Repeat circuit 2 times.
- High Knees – 15 reps on each leg
- Squat Hold with Punches – 10 reps
- Butt Kicks – 15 reps on each leg
- Hooks – 10 reps on each arm
Circuit #2:
Complete the number of reps for each exercise in 1 min. Repeat circuit 2 times.
- Split Jacks – 15 reps on each leg
- Plank Jacks – 15 reps
- Star Jumps – 10 reps
- Russian Twists – 15 reps on each side
Circuit #3:
Complete the number of reps for each exercise in 1 min. Repeat circuit 2 times.
- Modified Burpees – 10 reps
- Flutter Kicks – 15 reps on each leg
- Side Kicks – 10 reps on each leg
- Jump Rope in Place – 20 reps
For a demonstration of how to do each move, watch the video below!
How to Do This Cardio EMOM Workout
Cardio EMOM workouts are a great way to get your heart pumping and improve your cardio. The exercises in this workout are designed to allow you to get all the benefits of EMOM workouts without having to be at a gym.
There is no equipment needed for the workout. The only thing that might be helpful is having an interval timer. EMOM stands for Every Minute On the Minute, so you need a timer that will go off every minute without having to be reset every time.
I like to use this interval timer app on my phone. You can find one HERE for android or one HERE for apple.
To do the workout, you set the timer to go alert you at the start of every minute. When the timer goes off, you begin the first exercise.
You have 1 minute to complete the listed number of reps for that exercise. Then you spend the remaining time in that minute resting and getting ready for the next exercise.
At the beginning of the next minute, you do the listed number of reps for that exercise. You continue this way through each of the exercises listed.
Then repeat each of the circuits again for a full workout.
Instructions and Modifications
Most of the moves in this cardio EMOM workout are pretty simple, but if they’re new to you, here is a breakdown of how to do each move. I’ve also included some modifications if you want to make the move a little easier or harder.
High Knees
Start in a position like you’re getting ready to jog in place. As you start to perform the move, step with one foot and quickly lift your other knee up in the air as high as your hips.
As you place that foot down on the ground, lift your other knee up to hip height. The entire exercise looks like you’re running in place while alternately lifting each knee up in the air.
Try to keep a steady pace and land on the ball of your foot with each step. Perform 15 reps on each leg.
Modifications: If this move is too challenging or you need a low-impact version, try taking the bounce or run out. Just plant your feet and stand on one leg as you lift each knee up to hip height. Alternate with each step.
If this move is too easy, try picking up the pace and moving your feet faster.
Squat Hold with Punches
Start this move by placing your feet hip-width apart and dropping into a squat. You don’t need to sit too far down, just enough to engage your legs.
Next, you’re going to bring both your fists up and place them near your face in a ready fighting position. Then punch one arm straight out in front of you.
Then bring your fist back toward your face and repeat with the other arm. You want to throw your punches as quickly as you can with good control.
As you alternate your punches, be sure to squeeze and engage your core to help stabilize your body. Perform 10 reps with each arm.
Modifications: If this move is challenging, you can try straightening your legs and holding a shallower squat and slow down your punches. If this move is too easy, try lowing into a deeper squat and speed up your punches.
Butt Kicks
Start in a position like you’re getting ready to jog in place. As you start to perform the move, step in place with one foot and quickly kick the other foot up behind you like you’re trying to kick yourself in the butt.
As you place that foot down on the ground, kick the opposite foot up toward your butt. The entire exercise looks like you’re running in place while kicking your feet up toward your butt.
Try to keep a steady pace and land on the ball of your foot with each step. Perform 15 reps on each leg.
Modifications: If this move is too challenging or you need a low-impact version, try taking the bounce or run out. Just plant your feet and stand on one leg as you kick the opposite leg up toward your butt. Alternate with each step.
If this move is too easy, try picking up the pace and moving your feet faster.
Relevant Posts:
- Full Body Circuit: Beginner Strength Training Workout
- Total Body Bootcamp: A Quick Full Body Beginner Workout
Hooks
Start this move by stepping your feet shoulder-width apart. Bring both your fists up and place them near your face in a ready fighting position.
Next, draw your elbow out to the side and swing your arm like you’re trying to punch someone in the side of the ear. Turn your fist so it’s facing you and it looks like you could hold a coffee mug.
Make sure to keep your elbow pointing out to the side and your entire arm should be flat like a table. Your arm will be shaped like a hook as you throw the punch.
Next, bring your fist back toward your face and repeat with the other arm. You want to throw your punches as quickly as you can with good control.
As you alternate your punches, be sure to squeeze and engage your core to help stabilize your body. Perform 10 reps with each arm.
Modifications: If this move is challenging, slow down your punches and focus more on proper technique. If this move is too easy, speed up your punches and focus on putting more force behind each punch.
Split Jacks
A split jack is like a traditional jumping jack except your arms and legs move forward instead of out to the side. Start with your feet close together and your arms by your side.
Jump your right foot forward and your left foot back. At the same time, lift your left arm up by your ear and let your right arm stay by your side.
Alternate jumping your opposite leg forward with the opposite arm in the air back and forth. Perform 15 reps on each leg.
Modifications: If this move is challenging or you need something low impact, try stepping forward with each leg instead of jumping. If this feels too easy, pick up the pace or increase the number of reps.
Plank Jacks
Start in a full plank position. Your hands should be directly below your shoulders and your body forms a straight line from your head to your feet.
Jump your legs apart similar to how you would in a jumping jack. Then jump your legs back together. Perform 15 reps.
Modifications: If this move feels challenging or you need something low impact, try stepping your feet out instead of jumping. If this feels too easy, try jumping with both feet out to one side and alternate each side.
Star Jumps
Start with your feet close together and your arms by your side. Bend your knees down in a shallow squat and then jump in the air.
While in the air, extend your arms and legs out to the side so your body forms the shape of a star. Land with your feet close together and back in a shallow squat.
Immediately spring back up into the next star jump. Perform 10 reps.
Modifications: If this move feels too challenging or you need something low impact, instead of jumping with each move, step your foot out to the side and alternate each leg. If this feels too easy, squat down lower at the beginning of each star jump.
Russian Twists
Start by sitting on the ground with your feet flat on the ground and your knees close together. Keeping your back straight, lean your upper body backward until your core engages.
Next, lift your feet up the ground until they are hovering 3-6 inches off the ground. Then clasp your hands together and twist your upper body to the left.
Twist back to center and then twist your hands and upper body to the right. As you twist to each side, drop your hands to the ground as if you were picking something up and throwing it to the other side.
Use your core to help stabilize your lower body throughout the move and really focus on twisting through your core. Perform 15 reps on each side.
Modifications: If this move feels too challenging, trying leaving your feet on the ground. If this move feels too easy, try picking up the pace or adding in more reps.
Modified Burpees
Start with your feet close together and your arms by your side. Squat down and place your hands on the ground. Jump your feet back into a full plank.
Jump your feet back toward your hands and then spring up into the air. As you jump up from your squat, make sure your hands reach high into the air. Perform 10 reps.
Modifications: If this move feels too challenging or you need something low impact, try stepping back into a plank instead of jumping and stretch up into the air out of your squat instead of jumping. If this move feels too easy, try adding a pushup after you jump back into your plank.
Flutter Kicks
Start by lying flat on your back with your hands by your sides. Place your hands underneath your hips. Then lift both feet 3 inches above the ground.
Keeping your legs straight, kick one leg up in the air 3-6 inches. Then switch and alternate your legs back and forth. Make sure you keep your core engaged and your lower back touching the floor throughout the entire move.
Perform 15 reps on each side.
Modifications: If this move feels challenging, try resting your foot on the ground between kicks. If this move feels easy, try kicking your legs higher throughout the move.
Side Kicks
Start this move by placing your feet hip-width apart and dropping into a squat. You don’t need to sit too far down, just enough to engage your legs.
As you straighten up out of your squat, lift your right leg up and kick out to the side. As you bring your foot back down, immediately drop back into your squat.
Once you straighten back up, switch sides, and kick out to the side with your left leg. Alternate side kicks on each leg with a squat in between. Perform 10 reps on each leg.
Modifications: If this move feels challenging, take out the squat and just alternate side kicks on each leg. If this move feels easy, lower into a deeper squat in between each side kick.
Jump Rope in Place
Start this move by standing with your feet close together and your hands out to the side. Keep your elbows tucked in close to your body and your core engaged.
Next pretend to swing a jump rope around as you take small quick jumps off the ground. You can jump from both feet together or you can alternate each foot. Perform 20 reps.
Modifications: If this move feels too challenging or you need something low impact, just trying stepping out to the side with alternating each leg. If this move feels too easy, increase your pace of add in more reps.
Final Thoughts on Beginner-Friendly Cardio EMOM Workout – No Equipment
I hope you enjoy this beginner-friendly cardio EMOM workout – no equipment needed. It’s great for getting your heart pumping and building up your endurance.
After you try this cardio EMOM workout, let me know what you think. Comment below or email me at Candice@littlestepsbighappy.com. Follow me on Pinterest for more beginner home workouts.
Looking for more workouts?
Workout Roundups:
- Beginner Workout Roundup: 14 Workouts to do at-home anytime
- 31 Great Beginner Workouts You Can Do at Home
- 30 Great Beginner Cardio Workouts to Crush it at the Gym
- 8 At Home Beginner Workouts For Women (Without Equipment)
Resistance Band Workouts:
- 15 of the Best Resistance Band Exercises for Arms
- 17 Mini Resistance Band Exercises for Abs and a Strong Core
- The Best Resistance Band Exercises for Back & Shoulders
Strength Training Workouts:
- Full Body Beginner Strength Training Workout to Do at Home
- Total Body Bootcamp: A Quick Full Body Beginner Workout
- Need Some EMOM Workout Ideas? Try this EMOM Dumbbell Routine
- Quick Beginner Full-Body Workout – No Equipment
- Quick & Effective Leg and Booty Home Workout
- 12 Quick & Effective Exercises for Flabby Arms
Cardio:
- Quick 20 Minute Beginner HIIT Workout – No Equipment
- 20 Min Tabata Workout for Beginners: Abs & Arms
- 20 Min Heart Pumping Tabata Workout for Beginners
Yoga:
- A Quick Beginner Yoga Routine You Can Do at Home
- Family Friendly Yoga Routine: Simple yoga routine you can do with your kids
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I’m a busy mom of 3 turned Health and Fitness Coach and Self Defense Instructor. I help inspire other moms to reach their health, fitness, and weight loss goals. You can usually find me chasing my kiddos around, training Brazilian Jiu-Jitsu, or sneaking away to read romance novels. About Me