Pulse Engine

  • Category: CARDIO
  • Duration: 25 min
  • Format: EMOM
  • Difficulty: Intermediate
  • Equipment: EQUIPMENT
Pulse Engine

This intermediate EMOM cardio workout will test your endurance and coordination, leveraging a variety of gym equipment to push your limits. Focus on maintaining a steady pace and smooth transitions between movements to maximize your metabolic output.

By Haris Falas · Sports Scientist & Strength and Conditioning Coach

Main Workout

🧽 Soft Tissue Preparation 5'

  • Foam roll glutes & TFL — 45 sec each side

  • Foam roll quadriceps — 45 sec each leg

  • Foam roll lats — 30 sec each side

  • Thoracic spine extensions over foam roller — 8–10 reps

  • Foam roll calves — 30 sec each leg

🔥 Activation

  • {{exercise:jumping-jacks:Jumping Jacks}}

  • {{exercise:high-knees-cardio:High Knees}}

  • {{exercise:butt-kicks-cardio:Butt Kicks}}

💪 Main Workout (EMOM 20')

  • {{exercise:2141:walk elliptical cross trainer}}

  • {{exercise:2331:cycle cross trainer}}

  • {{exercise:2612:jump rope}}

  • {{exercise:0798:stationary bike walk}}

⚡ Finisher (5-minute AMRAP)

  • {{exercise:1160:burpee}}

  • {{exercise:0630:mountain climber}}

🧘 Cool Down 5'

  • {{exercise:1511:hamstring stretch}}

  • {{exercise:1407:calf push stretch with hands against wall}} (30 seconds each side)

  • {{exercise:cat-cow-stretch:Cat-Cow Stretch}}

Instructions

Perform each minute of the main workout for the specified duration, transitioning immediately to the next exercise at the top of the minute. Rest completely on the 5th minute. Repeat for 4 rounds. For the finisher, complete as many rounds as possible of the burpees and mountain climbers within 5 minutes, moving efficiently between movements.

Tips

Maintain a consistent, challenging pace throughout the EMOM portion. Focus on controlled movements, especially during the Finisher, to prevent injury. Listen to your body and take extra rest if needed, but strive to push your boundaries. Hydrate well before, during, and after your workout.