10-Minute Total-Body Workout

Burn off those extra pounds and sculpt your best body yet with this 10-minute EMOM workout.

Looking to burn some fat? If so, this workout can help you out. This 10-minute EMOM trains you for total-body anaerobic endurance, pushing your muscles and energy systems to the limit. And fat-burning? Forget about it! Burn off those extra pounds and sculpt your best body yet!

How To Do This Workout

After a solid dynamic warm-up, set your timer. For every minute, on the minute, do 30–45 seconds of work and take 30–15 seconds rest, depending on your conditioning. For example in Minute 1 a beginning athlete would do 30 seconds of burpees followed by 30 seconds of rest; a more advanced athlete would do 45 seconds of burpees followed by 15 seconds of rest. For the work portions, hit it at about 85–90% your max intensity. Hey, it’s only 10 minutes — make the most of it!

  • Minute 1: Burpees
  • Minute 2: Air Squat
  • Minute 3: Russian Twist
  • Minute 4: Switch Lunge
  • Minute 5: Plank
  • Repeat


Burpee Opener

Stand with your feet together, arms at your sides. Crouch down and place your hands on the floor then quickly jump your feet behind you so you’re in plank. Bend your elbows and lower in a push-up. Extend your arms, jump your feet back underneath you and stand up, exploding into the air and reaching overhead to complete one rep.

Air Squat


Stand with your feet shoulder-width apart, toes turned out slightly, arms at your sides. Kick your hips back and bend your knees, squatting low enough to break parallel, then stand back up and squeeze your glutes at the top.

Russian Twist

Dumbbell Russian Twist

Sit on the floor with your knees bent. Clasp your hands together in front of your chest, elbows flared, and lean back with a tight core so your feet come of the floor and you’re balanced on your tailbone. Hold your legs steady as you twist side to side, rotating through your trunk and trying to touch your elbows to the floor on either side of you. If you're feeling particularly strong, perform this holding a dumbbell as shown. 

Switch Lunge


Stand with your feet spread in a wide lunge stance, right foot forward. Bend both knees and lower toward the floor, then explode upwards off the ground, switching legs mid-air and landing softly with your left foot forward, right foot back. Descend immediately into the next repetition.



Get into a plank position with your hands directly underneath your shoulders, and your head, hips and heels in line. Hold and breathe.