20-Min Aerobic EMOM is a free beginner-level EMOM workout lasting about 20 min. It uses Burpees and Jumping Jacks, needs no equipment, and can be scaled up or down for any fitness level.
Run this on a real EMOM timer with audio cues — free in the iOS app.
Get the appKeep heart rate under control. If form slips, reduce burpee reps to 10.
Create custom, AI-generated WODs tailored to your equipment and fitness level. Enjoy smart timers and saved workouts.
Get the iOS AppThis is an EMOM — Every Minute On the Minute. At the top of each minute you start the prescribed work; whatever time is left once you finish is your rest, and then the next minute begins whether you are ready or not.
A well-scaled EMOM leaves you roughly fifteen to twenty-five seconds of rest in the early minutes. That will feel too easy at the start, and it is meant to — the fatigue arrives about two thirds of the way in, and the rest you banked early is what carries you to the end. If a minute arrives before you have finished the previous set, cut the reps.
This session is built for people newer to interval training: the movements are low-skill and the volume is manageable, so your form should still hold up in the final round. That does not make it easy — intensity is relative — but it does make it safe to run unsupervised. Finish feeling like you had one more round in you.
Scaling is how this workout stays useful across a range of abilities. Pick the version of each movement that lets you keep moving at a steady pace, and note what you changed so the next attempt is a fair comparison.
Burpees — easier: step back and step in rather than jumping, and skip the jump at the top. Harder: add a push-up at the bottom and a tuck jump at the top.
Jumping Jacks — easier: step side to side instead of jumping. Harder: switch to plank jacks.
No equipment at all. Everything here is bodyweight, and floor space roughly the size of a yoga mat is enough. This one works in a hotel room, a garage or a corner of the living room.
Warm up before you start the clock. Five to ten minutes of easy movement plus a few light reps of each movement in the workout is enough, and it matters more on short, intense sessions than on long ones.