Jennifer Zelazny

Random and Opinionated Thoughts

20 Minute EMOM (KB Swings / Burpees / Pushups)

EMOM Kettlebells Workouts
Posted by: Jennifer Zelazny | 0 Comments

After 20 minutes you will be able to walk away with accomplishing 200 KB swings, 100 burpees, and 20 pushups.

I like to start my Fridays with a good workout to set the tone for the rest of the day.

The Format

EMOM (Every Minute on the Minute). Set the clock for 20 minutes or 20 one minute rounds. No breaks.

The Workout

Each minute for twenty minutes you will do the following:

  • 10 KB Swings
  • 5 burpees
  • 1 pushup

If that takes you 30 seconds to finish – you have 30 seconds to recover before the next round. If it takes you 45 seconds – you have 15 seconds to recover. I generally start out the first few rounds filling the remaining time with some simple shadow boxing but by the end – I am happy for the recovery time to take a few breaths.

This is a straightforward workout which takes 3 hard exercises (at least for me) and after the 20 minutes is done – I always feel stronger both mentally and physically. Best yet – it takes only 20 minutes, not a lot of space, and only one piece of equipment.

Give it a shot. As much as I do not like all of those exercises – when put together – it becomes one of my favorite workouts.