A quick scroll through social media and you’ll see one workout popping up everywhere: the ‘Nickels and Dimes’ workout. Brutal, simple and effective, it follows an EMOM format and relies solely on push-ups and pull-ups.

If you’re looking for a minimal-kit workout that builds muscle while testing your engine, you’re in the right place. And if you haven’t quite mastered the bodyweight strength needed to hit those high reps, we’ve included a scaled version. Thank us later.

The Nickels and Dimes Workout

EMOM for 60 minutes

At the start of every minute, complete:

Use the remainder of the minute to rest before the next round begins.

Yes, it’s brutal – especially if you haven’t quite mastered pull-ups yet, or the thought of completing 300 pull-ups and 600 push-ups feels a little ambitious (completely understandable). So here’s a scaled version to help you build up to the full challenge.

EMOM for 30 minutes

At the start of every minute, complete:

• 5 inverted rows
• 10 push-ups (regress by elevating your hands when needed)

Use the remainder of the minute to rest before the next round begins.

How to Do the Moves

Pull-Up

• Grasp a pull-up bar with an overhand grip over shoulder width apart, lift your feet from the floor, hanging freely with straight arms.
• Pull yourself up by flexing the elbows whilst pinching your shoulder blades together.
• When your chin passes the bar, pause before lowering to the starting position.

Inverted Row

• Grab a set of rings or a bar at hip height.
• Walk your feet forward until you’re hanging with straight arms.
• Keeping your elbows close to your body, row yourself up towards the rings.
• Pause here for a second, before lowering yourself under control back to a full hang.

Push-Up

• Hit a strong plank position, with your core tight and hands under your shoulders.
• Bend your elbows to bring your chest to the floor.
• Keep your elbows close to your body as you push back up explosively.

Hands-Raised Push-Up

• Hit a strong plank position with your hands raised on a box or bench.
• Bend your elbows to bring your chest to the bench.
• Keep your elbows close to your body as you push back up explosively.

If there’s one thing Kori Sampson knows, it’s how to optimise your body composition for performance. To tap into his knowledge as an elite athlete and coach, we asked him to create a 4-week plan to help you move faster, recover quicker and keep pushing when the fatigue sets in – all while improving your muscle-to-fat ratio.

Ready to build muscle, burn fat and come out the other side looking, feeling and performing better? Click here to get 14 days of free access to the plan via the Men’s Health app.

Kate is a fitness writer for Men’s Health UK where she contributes regular workouts, training tips and nutrition guides. She has a post graduate diploma in Sports Performance Nutrition and before joining Men’s Health she was a nutritionist, fitness writer and personal trainer with over 5k hours coaching on the gym floor. Kate has a keen interest in volunteering for animal shelters and when she isn’t lifting weights in her garden, she can be found walking her rescue dog.