15-Minute Bodyweight EMOM Cardio Workout for Home for Women Over 40



Bodyweight-only EMOM cardio workout for all levels! And it’s only 15 minutes! No excuses, it’s fast, it’s awesome, and you’ll be done before you know it.

Options are given for beginners, and you’ll want to stay till the end for the extended stretches.

Tools: a chair if you’re a beginner

Minute 1
40 jumping jacks OR
30 low impact jax

Minute 2
40 mountain climbers

Minute 3
30 lateral hops

Minute 4
30 squats

Minute 5
30 high knees

x 3

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“Common Exercise Subs & Modifications If You’re Injured or a Beginner”

“12-Min Quick & Easy After Workout Stretches”

“26-Min Knee-Friendly Cardio”

“40-Min Strength Workout to Build Your Muscles & Your Bones”

“18-Min Stretching & Mobility Workout for the Over 40 Body”

“How to Create a Workout Plan for Home”

“40-Min Inner & Outer Thigh Workout”

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45 Responses

  1. ⭐⭐ Leaving a Question or Comment? ⭐⭐ Hit the 🔴 SUBSCRIBE 🔴 button above first (if you haven’t already), and make sure you mention you’ve subscribed because I like to respond to my subscribers if I can!

  2. Saw 15 minutes and thought – “oh, I’ll just do it twice” – uh, no. Thanks PJ 💜

  3. Day 10 was great! e momma-mia!

  4. Always grateful for the work you put into creating amazing workouts! Thank you!

  5. Day 10 done ✔️ loved this wicked emom workout pj 👍im dripping !!🤪

  6. L Steward says:

    Great sweaty emom. Even on my less than great days, you make me feel so much better.

  7. Carly Reid says:

    When you're trying to play catch up on the challenge so you do Day 9 & 10 in a row….annnnnd promised your bestie you'd go for a run later….pwefffff! Feeling GOOD!

  8. I did this workout as a cardio finisher after a strength workout and it totally finished me!!! Loved it though. It's going in my favourites.

  9. Sarah Bowie says:

    Got the heart rate up there ❣️ and a good sweat on. The stretches at the end were lush too!

  10. ac h says:

    one of the many things I love about your workouts is that low-impact doesn't mean lame!

  11. Susan Lumley says:

    This was fun! Though my calves are still sore from yesterday 👍💪🇦🇺😍

  12. oh yes! meet you in Tuscany!

  13. Jayne P says:

    Way to get a great cardio workout in a short amount of time. All you gotta do is count and sweat!

  14. Jam Gray says:

    Totally agree with all the previous comments – this is a gold star workout . Absolutely brilliant from the range of exercises, the pace and of course – as always – brilliant chat to accompany, inspire and make us laugh . Thanks PJ 😀

  15. Wow- this one was super awesome! I guess I was feeling pretty spicy today because I used this as a finisher for a longer cardio workout and did all high impact 😉 Thanks for an intense, but fun workout PJ!

  16. Niki Schuck says:

    Great workout – was even able to do the extras you threw our way PJ – thanks so much 🙂

  17. I’m beginning to approach your 15 minute workouts with trepidation! This one got my heart rate way up, was intense and a great way to start my Friday! Thanks PJ

  18. Lisa S says:

    Rhi George!! We’ve missed you!!! 🥰

  19. Day 10 done. Another fantastic workout to get the heart going. Loved the stretches at the end. 🏃‍♀️

  20. PJ I LOVE EMOM……….lol…….. seriously I do it's brilliant can we have more EMOM please 🙏

    Thank you so much for this workout EMOM is the best cardio ever

    Lots love

    Steph 🇮🇪

  21. Thank you PJ for the encouraging words!!!

  22. EMOMs are the best!! Thanks, PJ, for yet another great workout! I was able to add extra reps and FINALLY able to do lateral hops instead of the alternative, so thank YOU! Not bad for a 66 year old! I love your commentary, and a meet-up in Tuscany sounds heavenly!!! 🙂

  23. Day 10 done! Just what I needed after yesterday's bun burner. Feeling great!!!

  24. Gotta admit, I was nervous about today’s workout..legs were crying from yesterday. But this really felt good today!

  25. Joyrobin says:

    Nice added on to the Barre workout!

  26. harmony 12 says:

    Hello PJ and thanks so much for Day 12 of EMOM. Sweaty and everything burns! 158 bpm wow! I have never been that high. Thanks so much again.I turned on some music when I did the jumping jacks, mixed in with the modified. Thanks so much again it was fun! Looking forward to Day 11! Have a great day!

  27. Balletpro1 says:

    Thanks PJ!!! This was a great cardio blast!!!!!

  28. Jana Ross says:

    Loved this workout. PJ, you were really motivating and inspiring. Sometimes we do need to give ourselves some grace. 10/10 would recommend this workout.

  29. I completely enjoyed this. It was just enough to get me moving! Thank you, PJ!

  30. Day 10 done WOW PJ i just love all your workouts your amazing love it

  31. Helen Joynes says:

    Email link did not work,but the calendar link did 😉EMOMs go so fast,great way to start Friday!

  32. Day 10…unfortunately will miss day 11 and 12 but will finish.

  33. Needed this one ! THX !! 🙂

  34. jburwinkel says:

    This is one of the best workouts I've ever done! Intense, but not too long! Great commentary as usual!! Thank you so much for being dedicated to us "more mature" women!!!

  35. Emily Colby says:

    Another one in the books! Day 10!! My hamstrings were super tight but I think that was from yesterday! Thanks for the awesome stretches at the end I sure needed it!

  36. Laura Hinton says:

    Loved the stretches at the end, just what the body needed today. Totally get what you are saying about some days easier than others – this was a good one!

  37. Ace quick sweaty workout to help flush out those achy muscles. And those stretches at the end were scrummy. X

  38. Robyn Parker says:

    Day 10 done…Awesome PJ I was dripping sweat all over my mat at the end ….I also count in 10s it doesn't pysch you out as much lol

  39. Sue S says:

    Day 10 ✅ Loving all the new routines in the Challenge 👌

  40. Bronwyn H says:

    So many new experiences and words to learn since starting training with you. EMOM, tabata and I am sure there will be more. 🥵😁

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