Bodyweight EMOM Workouts: Ideas and Tips
February 4, 2025
BY HANNA BLASHCHUK
Bodyweight exercises offer an accessible and effective way to build strength, improve endurance, and enhance athletic performance without the need for equipment. EMOM (Every Minute on the Minute) workouts with bodyweight movements are perfect for athletes of all levels, as they can be scaled to suit your fitness and skill level. Whether you’re focusing on gymnastics skills, conditioning, or muscular endurance, Bodyweight EMOM workout provides endless possibilities.
Bodyweight EMOM Complexes
Bodyweight EMOM complexes are a great way to combine bodyweight strength and cardio in a time-efficient workout. Below, we’ll break down some of the best bodyweight movements for EMOM-style training.
Pull-ups
Pull-ups are a fundamental bodyweight movement that builds upper-body strength, particularly in the lats, shoulders, and arms. Depending on your goals and ability, you can perform strict pull-ups, kipping pull-ups, or butterfly pull-ups for higher-rep, conditioning-focused EMOMs.
Strict pull-ups emphasize raw strength and control, while kipping and butterfly variations introduce dynamic momentum for faster reps, making them a staple in CrossFit-style training.
Timecap, Reps, and Intensity
The number of pull-ups you perform in an EMOM depends on the pull-up style you choose and your desired intensity—whether you aim for strength, endurance, or skill practice. Use the table below to guide your workout:
| Pull-up Style | Intensity Focus | Reps per Minute |
|---|---|---|
| Strict Pull-Ups | Strength & Control | 3-6 |
| Kipping Pull-Ups | Conditioning & Volume | 6-10 |
| Butterfly Pull-Ups | High-Rep Endurance | 10-15 + |
In the context of an EMOM workout, the timecap refers to how many rounds (or minutes) the workout lasts. For pull-ups, you can scale the duration based on your training goal and intensity, typically ranging from 8 to 20 minutes.
Workout Instructions
Strict Pull-Ups (Strength Focus)
- Starting Position: Hang from the bar with hands slightly wider than shoulder-width, palms facing away.
- Pull Phase: Engage your lats and pull your chest toward the bar, keeping your body rigid.
- Top Position: Chin clears the bar. Hold briefly if possible.
- Reset: Lower yourself with control to the starting position.
Kipping Pull-Ups (Conditioning Focus)
- Starting Position: Hang on the bar with an active shoulder position (scapulas engaged).
- Swing Phase: Create a controlled kip swing, driving your chest forward and hips back.
- Pull Phase: Use the momentum from the swing to pull your chin above the bar.
- Reset: Return to the swing position and repeat smoothly.
Butterfly Pull-Ups (High-Rep Endurance Focus)
- Starting Position: Hang from the bar with hands shoulder-width apart.
- Circular Motion: Use a fast, circular kip motion—kick your feet backward and drive your hips forward.
- Pull & Transition: Pull your chin above the bar in a continuous motion, immediately transitioning into the next rep.
- Reset: Maintain rhythm without pausing at the top or bottom.
Involved Muscles
- Lats (Latissimus Dorsi): Primary driver for all pull-up styles.
- Biceps: Assists in the pulling motion.
- Trapezius & Rhomboids: Stabilize the shoulders.
- Core: Provides midline stability during all phases.
Burpee
The classic burpee is a full-body conditioning powerhouse that targets almost every muscle group while rapidly elevating your heart rate.
Timecap, Reps, and Intensity
The number of burpees in an EMOM workout will vary depending on your fitness level and intensity goal. Use the table below to guide your workout:
| Intensity Focus | Reps per Minute | Duration (Minutes) |
|---|---|---|
| Moderate Pace (Sustainable) | 6-8 | 10-20 |
| Conditioning & Endurance | 8-10 | 12-16 |
| High-Intensity Challenge | 10-15+ | 8-12 |
Pro Tip: If you find yourself struggling to complete the assigned reps within a minute, reduce the number or take a short break. Focus on maintaining consistent form and effort throughout.
Workout Instructions
- Stand tall with your feet shoulder-width apart.
- Keep your core engaged and your shoulders relaxed.
- Squat down and place your hands on the floor in front of you.
- Quickly jump your feet back into a plank position.
- Perform a push-up, keeping your elbows close to your body and your core tight.
(Optional) Skip this step if you’re focusing on speed or endurance. - Hop your feet back toward your hands.
- Stand up explosively and jump with your arms overhead.
Involved Muscles
- Quadriceps & Hamstrings: Drive the movement during the squat and jump phases.
- Glutes: Provide power during the upward drive.
- Core (Abdominals & Lower Back): Stabilizes the body during the plank and push-up.
- Shoulders & Chest: Activated during the push-up and overhead movement.
- Calves: Engage during the jump for explosive power.
Scaling Options & Variations
Beginner: Step back into the plank instead of jumping and skip the push-up.
Intermediate: Perform the standard burpee with a consistent pace.
Advanced: Add a push-up and tuck jump at the end of each burpee for maximum intensity.
Push-ups
The standard push-up is an excellent upper-body exercise that targets the chest, shoulders, and triceps while engaging the core for stability.
Timecap and Reps
The number of push-ups in an EMOM workout will vary depending on your focus—strength, endurance, or power. Use the table below for guidance:
| Intensity Focus | Reps per Minute | Duration (Minutes) |
|---|---|---|
| Strength & Control (Slow Reps) | 6-8 | 8-12 |
| Conditioning & Volume | 10-15 | 10-16 |
| High-Rep Challenge | 15-20+ | 6-10 |
Pro Tip: If form starts to break down, reduce the reps or take short pauses within the minute. Quality is always more important than quantity.
Workout Instructions
- Set up in a high plank with your hands shoulder-width apart.
- Keep your body in a straight line from head to heels.
- Bend your elbows to lower your chest toward the ground.
- Maintain a tight core and avoid letting your hips sag.
- Press back to the starting position, fully extending your arms.
- Keep your movement controlled and steady.
Involved Muscles
- Chest (Pectorals): Primary driver of the push-up movement.
- Shoulders (Deltoids): Assist in pressing and stabilizing.
- Triceps: Engaged during the pressing phase.
- Core (Abdominals & Lower Back): Stabilizes the body throughout.
- Serratus Anterior: Supports shoulder stability.
Scaling Options & Variations
Beginner: Perform push-ups from your knees or elevate your hands on a box or bench.
Intermediate: Perform strict push-ups with a consistent tempo.
Advanced: Add clapping push-ups, archer push-ups, or deficit push-ups for more intensity.
Bodyweight EMOM Workout Variations
Pairing bodyweight exercises with complementary movements can create a challenging and dynamic full-body EMOM workout. These combinations will improve strength, endurance, and coordination while keeping things interesting. Here are 10 body weight EMOM pairings to inspire your next workout:
- Burpees + Push-Ups
- Pull-Ups + Air Squats
- Push-Ups + Sit-Ups
- Jump Squats + Mountain Climbers
- Burpees + Plank Hold
- Pull-Ups + Lunges
- Hand-Release Push-Ups + Jumping Lunges
- Tuck Jumps + Hollow Body Hold
- Archer Push-Ups + Pike Push-Ups
- Burpees + V-Ups
These pairings are a great way to push your endurance, strength, and core stability while targeting multiple muscle groups. Adjust the number of reps and the total duration to match your fitness level and training goals.
