High knees and burpees EMOM
Conditioning · High knees and Burpees
- Timer
- 12:10 including countdown
- Equipment
- No equipment
- Active calories
- 22–63 kcal
Rough estimate for 70 kg (154 lb) of body weight. Pace, rest and movement affect actual energy use. Adult Compendium
The preset imports the timer and movements. Follow the targets below.
EMOM
How it works
After a 10-second countdown, start one exercise on the minute, following the list in order and looping back to the first. Continue for 12 minutes.
Rest for the time left in each minute. Lower the reps or the weight if you have little recovery time.
The movements
- 25 sec
High knees
Lift one knee at a time in front of you. Stay tall and land softly.
Make it easier March in place without hopping.
- 6 reps
Burpees
Put your hands down, move into a high plank and bring your feet back under you. Stand and land softly after a small jump.
Make it easier Step back and forward and leave out the jump.