This 30-Minute Bodyweight Workout Is Perfect to Burn Fat on Sunny Days of WFH

The ‘Big Bodyweight Energy’ of 2020-2021 represented a collective realization that exercise can be medicine for both body and mind. It was great. But when was the last time you rolled out an exercise mat and hit a solidly sweaty session in your garden?

We’re going to guess that it was not very recently. Rekindle your WFH workout zeal with this 30-minute assault on your metabolism by MH Elite coach and Grand Master of Hype, Faisal Abdalla.

You’r going to be working in an EMOM style, which stands for ‘every minute on the minute’. Put simply, you start each movement at the beginning of a fresh minute, resting for the remainder of that 60-second window, before going onto the next exercise. Then the next minute begins.

There are three classic bodyweight movements and you’re going to cycle through them for ten total rounds, giving you a 30-minute session that is simple to do but sneakily devilish as the minutes start to really rack up. If the rep counts are too high for you, or you find you can not maintain the reps as you fatigue, just work for 40 seconds and rest for 20 instead.


1st Minute

standing, arm, kettlebell, joint, leg, weights, illustration, muscle, animation, stock photography,

Burpee x 12

Squat down and place both hands on the floor between your feet. Jump your feet back into the top of a press-up and lower your chest to the ground (A). Straighten your arms and hop your feet forwards, before jumping into the air with hands on head (B)

2nd Minute

weights, exercise equipment, kettlebell, shoulder, standing, arm, muscle, chest, abdomen, fitness professional,

x 20

Standing number (A), keep your chest up and sink your hips back, before bending your knees to drop your thighs until they are at least parallel to the floor (B). No half-reps here, please. Then drive up.

3rd Minute

leg, arm, sitting, joint, crunch, knee, physical fitness, human body, human leg, stretching,

x 10

Start on all fours, knees lifted (A). Transfer your weight onto your left foot as you raise your left hand. Bring your right foot under your body and extend until straight, pulling your left elbow back (B). Reverse; switch sides.

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