5-Move Cardio and EMOM

Welcome to Week 3 of your challenge! If the newness has started to wear off at this point, we totally understand. New routines can feel exciting one day, and like a total drag the next. So how do you muster that extra motivation when you need it? You may have to experiment to find what works for you, but one thing I love doing is having a go-to secret weapon playlist of the loudest, most upbeat music I can handle. I purposefully only play those songs on the days I need them most—so they stay fresh and don't lose their energizing power. Another idea? Wear your favorite workout clothes. And when all else fails: Tell yourself that you only have to show up and do two circuits today. That means you'll be done with the whole workout in under 20 minutes. (But we're willing to bet that once you get started, you'll keep it going.)

Here's a bodyweight warm-up from a previous challenge that you can use to get started today. Dive right in!

The Workout

Here’s a detailed breakdown of the moves you’ll do.

Directions

Do each move below for 45 seconds, resting 15 seconds between moves. At the end of each circuit, rest for 60 seconds. Do the entire circuit 2-5 times, then try the EMOM (Every Minute on the Minute).

Pop Squat

x 45 seconds

• Start with your feet wider than hip-width and do a squat by sending your hips back and bending both knees.

• As you stand, jump and bring both feet together, taking a hop in place.

• Immediately jump feet apart and sink into a squat again. Repeat, hopping once in place between each squat.

Mountain Climber

x 45 seconds

• Start in high plank, with your palms flat on the floor, hands shoulder-width apart (or wider if that's how you usually do push-ups), shoulders stacked above your wrists, legs extended, and core engaged. This is the starting position.

• Engage your core and draw your right knee to your chest.

• Return to the starting position and immediately draw your left knee to your chest.

• Return your left leg to the starting position. That's 1 rep.

• Continue to alternate, moving quickly.

• Make sure to keep your core engaged and back flat throughout. If you have to slow down to maintain form, that's fine.

Pop-Up Crunch

x 45 seconds

• Lie faceup, with legs extended and arms overhead.

• Engage core and lift both arms and legs a few inches off floor to come into a hollow hold position.

• Engage core and crunch up, bringing knees to chest, and wrap hands lightly around your shins. Keep core tight to balance on sits bone—do not grip your shins or hug your knees in order to achieve balance.

• Lower to return to hollow hold position.

Side Plank Crunch

x 45 seconds on each side

• Lie on right side with feet stacked, and prop yourself up on your right forearm.

• Engage core and lift hips so you are supported only by right forearm and the outside edge of right foot. Focus on keeping hips lifted and core tight.

• Hold for 45 seconds on one side, then rest for 15 seconds. Then repeat on the other side.

• Make it easier: Stagger feet with one foot in front of the other to make a wider base.

At the end of the circuit, rest for 60-90 seconds. Do the entire circuit 2-5 times, then try the EMOM to finish.

EMOM (Every Minute on the Minute)

Do the indicated number of reps below in under 60 seconds. If you have time left over, rest. At the top of the next minute, start again. Repeat for 4 minutes.

Pop-Up Crunch

x 16 reps

• Lie faceup, with legs extended and arms overhead.

• Engage core and lift both arms and legs a few inches off floor to come into a hollow hold position.

• Engage core and crunch up, bringing knees to chest, and wrap hands lightly around your shins. Keep core tight to balance on sits bone—do not grip your shins or hug your knees in order to achieve balance.

• Lower to return to hollow hold position.

Mountain Climber

x 16 reps

• Start in high plank, with your palms flat on the floor, hands shoulder-width apart (or wider if that's how you usually do push-ups), shoulders stacked above your wrists, legs extended, and core engaged. This is the starting position.

• Engage your core and draw your right knee to your chest.

• Return to the starting position and immediately draw your left knee to your chest.

• Return your left leg to the starting position. That's 1 rep.

• Continue to alternate, moving quickly.

• Make sure to keep your core engaged and back flat throughout. If you have to slow down to maintain form, that's fine.

Top image: Photographer: Nadya Wasylko. Stylist: Yuiko Ikebata. Hair: Jerome Cultera. Makeup: Seong Hee. Prop Stylist: Alex Brannian. Athlete Mirinda Carfrae wears swim cap, goggles, and trisuit all by TYR, similar styles at tyr.com.

Workout images and gifs: Photographer: Alexandra Genova. Stylist: Yuiko Ikebata. Hair: Jerome Cultera. Makeup: Deanna Melluso. (workout images) Athlete Mirinda Carfrae wears Outdoor Voices Zip Bra, $75, outdoorvoices.com; Champion Women’s Fashion, $33, champion.com; 7/8 Fashion Tights; Hoka One One Elevon shoes, $160, hokaoneone.com. (gifs) Outdoor Voices Doing Things Bra, $65, outdoorvoices.com; 7/8 Flex Leggings, $75, outdoorvoices.com, Hoka One One Gaviota Leather, $160, hokaoneone.com.

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