This Friday Fitness Workout is a 20-minute EMOM (every minute on the minute) program that you can adapt to suit your fitness level and the equipment you have available. It consists of 10 sets of 10 Hardstyle Kettlebell Swings (that we’re going to do every other minute on the minute) and 10 sets of push-ups or chins-up (starting with 1 and building up to 10) that we’re going to do in the minute between the swings. This format is great for building strength and burning fat, and what’s more, it packs in a ton of density and enables you to get the work done in a relatively short period of time.

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