March and step jack EMOM
Conditioning · Marching in place and Step jacks
- Timer
- 18:10 including countdown
- Equipment
- No equipment
- Active calories
- 23–40 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 18 minutes.
Rest for the time left in each minute. Lower the reps or the weight if you have little recovery time.
The movements
- 35 sec
Marching in place
Lift one knee at a time and place each foot down softly. Keep your torso tall and let your arms swing naturally.
- 25 sec
Step jacks
Step to one side and raise your arms out to the sides. Bring your foot and arms back to the middle, then switch sides.