This Home HIIT Workout Challenges You to Beat the Clock

This brutal bodyweight workout uses the EMOM protocol to wring as much work as possible out of a brief period.

a fit mixed race man with dreadlocks doing exercise at home
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While the coronavirus (COVID-19) pandemic has halted the cadence of everyday life for just about everyone, the world is now beginning to adjust. We're all handling the challenges of social distancing and self-isolation differently—but that doesn't mean that we have to go it completely alone in every sense.

At Men's Health, we're using this period as an opportunity to build up our community and share as much useful, positive information as possible. For everyone stuck missing their typical workout routines with gyms and fitness centers closed down, we've done our best to provide as many at-home workout options as possible. But that's just the start. We're also hosting live workout sessions on Instagram with some of our favorite trainers to fill the fitness class-shaped void in your daily routine.

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Gerren Liles, founding Mirror trainer and creator of All Out Studio's High Power HIIT program, hosted the latest session. His HIIT workouts are designed to cram as much safe, effective work into as little time as possible.

The workout today is a quick bodyweight HIIT blast that veers from his typical protocols. You'll still perform exercises in intervals—but you'll be testing yourself and your effort with each round. This workout adjusts the popular EMOM protocol to your abilities, so make sure you're working as hard as possible.

Gerren Liles' Home Bodyweight EMOM HIIT Session


Warmup

  • Jumping Jacks
  • Butt Kicks
  • High Knee Skips
  • Squats
  • Reverse Lunges
  • Walkouts with Shoulder Taps
  • Pushups
  • Mountain Climbers

    The Workout

    Start by performing each exercise for 12 seconds, performing as many reps as possible. Record that number. After recording the numbers, you'll perform an EMOM workout structure—at the start of every minute, do as many reps as you were able to finish in 12 seconds for each exercise. Rest for the remainder of the period.

    ROUND 1 (6 minutes)

    • Star Jumps
    • Plank Shoulder Taps
    • Squat Jacks

      ROUND 2 (5 minutes)

      • Pushups
      • Back Extensions
      • Moguls

        Round 3 (4 minutes)

        • Lateral Hops
        • Climbing Planks
        • Burpees

          Stay up to date with our workouts every single weekday at 12 p.m. ET. Want to keep up with the sessions you've missed? Check out the whole collection here.

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          GET THE WORKOUTS HERE

          Want some more workouts from Liles? Check out his High Power HIIT program on All Out Studio.

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