No Weights? No Problem! 16 No Equipment EMOM Workouts You Can Do at Home

With so many of us still preferring to keep our workouts within the home right now, it can get a little bit boring. So, it's a great time to add some variety to your exercise mix. Perfectly complementing your Saturday yoga flow, and your Tuesday core workouts, EMOM routines are everything you didn't know you needed in your life. EMOM is a type of HIIT that targets fat, easily burning calories through its system of short bursts of maximum-effort, followed by short rest breaks. Standing for "every minute on the minute," EMOM means you have a minute to complete the assigned number of reps, using the remainder of the minute to rest. However, if you take the whole minute, you have to go to next exercise with no break (ah, there's always a catch . . . ). The good news is, these workouts are super-effective, and can be done at home with zero equipment. Swipe through to see our favorite EMOM at-home, no-equipment-needed workouts, and try one out for yourself.


How to lose visceral fat: Five foods to consume to banish the visceral fat

VISCERAL fat is known as the “dangerous” fat and is stored within the abdominal cavity. Not only is this kind of fat unsightly, but it is also puts a person at higher risk of serious health conditions. Luckily, it can be banished by following a diet that has five of these foods.

Visceral fat is also known as “active fat” and influences how hormones function in the body. Having an excess of visceral fat can potentially be extremely dangerous and could have dire consequences. This is because visceral fat is close to many vital organs such as the pancreas, liver, and intestines. The higher the amount of visceral fat a person stores, the more at risk they are for certain health complications including type 2 diabetes and heart disease. A person’s body fat impacts their health differently depending on where it’s stored.

While most fat found on other parts of the bodies including arms, legs and buttocks are considered “subcutaneous fat”, belly fat is hidden deep within the belly region.

Medical experts promote a low-carb diet to help getting rid of visceral fat. When it comes to low-carb what are five of the most important foods to be eating?

Lean protein

Protein is the most important nutrient when it comes to fat loss. Eating more protein can help fend off hunger by increasing levels of the fullness hormones.

Studies have shown that protein can help boost the metabolism which promotes weight loss and visceral fat loss.

Fresh fruits and vegetables

Having a diet that is more plant-based will help eliminate visceral fat. The water and fibre in fruits and vegetables adds volume to dishes.

This means you cat eat the same amount of food with fewer calories. Most fruits and vegetables are naturally low in fat and calories and are filling.

Whole grains

Whole grains promote weight loss in several ways. Whole grains are digested slower in the body so it keeps a person feeling fuller for longer rather than processed grains like white bread, rice or pasta.

Whole grains increased calorie loss by decreasing the number of calories retained during digestion helping to banish fat including visceral fat.


Eggs are among the healthiest foods one can eat. They are rich in high-quality protein, healthy fats and many essential vitamins and minerals.

Eggs also have a few unique properties that promote weight loss. Eggs are low in calories and are nutrient-dense keeping you feeling full and reducing the appetite.

Nuts and seeds

Nuts and seeds are high in protein, rich in healthy fats, and low in simple carbohydrates.

Nuts and seeds help stimulate the body to burn excess fat and help to shed the pounds. Nuts are packed with nutrients, antioxidants, magnesium and palmitoleic and oleic acid which promote healthy cholesterol levels and fat loss.

Another important element to remember when trying to banish visceral fat, is keeping stress levels low.

In order to take care of one’s physical body, taking care of one’s mental health is imperative too.

Sleep loss and stress can sabotage health and fitness goals so it’s important to ensure you get a good night’s rest and use either meditation or yoga to help calm the mind.

It’s not just about health, but happiness too.



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