Equipment: dumbbells only

EMOM stands for Every Minute On the Minute, so every minute on your timer starts a new round! 3-4 rounds per exercise.
The first round is 45 seconds of you counting your reps (then the last 15 seconds of that minute is to ensure you have a slight rest). Start your next...

EMOM stands for Every Minute On the Minute.
Complete 3-4 rounds, but every 1st round should be only 45 seconds. In this first round you will count and see how many reps you can complete within that 45 seconds. The remainder of that minute (15 seconds) is your rest break. When the next minute/roun...

Complete the entire circuit with little to no rest, then rest COMPLETELY between circuits. To optimize fat burning and muscle sparing, rest until heart rate is low enough where you could talk without heavy breathing.

Cardio or strength circuit!
Cardio: 30 seconds per exercise, then rest either for 15-30 seconds or until you feel 85% recovered

Strength: intentional with your reps and ending 2-3 short of form slacking through your core engagement. 1 set of each exercise and rest atleast 30 seconds between exer...

Circuit style: complete 1 set of each exercise, quick rest, then on to the next one! Repeat 3-4 rounds of the circuit.

Option 1:
30 seconds per exercise with a 10 second rest between movements. Rest 1 minute before repeating entire circuit.

Option 2:
30-45 seconds per exercise with NO rest betw...

Something you don't see here often: timed conditioning workouts!
3 supersets, but 45 seconds per exercise with a 45 second rest between supersets.
For example, SS 1 is goblet squats then overhead press. You will perform the goblets for 45, then immediately into the presses for 45, then rest for ...