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Rita Ora's Latest Workout Is Perfect for a 30-Minute Sweat Sesh

Cue the cyclist goblet squats.

For your daily dose of impressive workout inspiration, you'll want to check out Rita Ora's fitness routine in a recent Instagram video posted by one of Ora's trainers, Wade Farmer. In the video, the 31-year-old star is shown crushing her workout in a bright blue workout 'fit like a boss—and the best part is, you can totally replicate (or customize) it at your own pace whenever you're pressed on time but still want to get a sweat session in.

Everyone knows a video is worth a thousand words, and this one post tells quite the story. Read on to learn more and see the video for yourself. And next up, check out The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

Ora crushes a serious EMOM workout

The British singer, songwriter, actress, and workout pro is seen in Farmer's Instagram video doing some serious cyclist goblet squats, back rack lunges, dumbbell step ups, and box jump step downs. Farmer's caption reads, "Tight on time? Sometimes only having 30 minutes to train is a part of life so on days like today its good to have a game plan that gets the most out of every minute. Pro Tip: Pick the top 4 movements from your full session and put them in an EMOM."

If you're not familiar with EMOM, it means "every minute on the minute," so essentially, you'll do an exercise for however many reps in under 60 seconds. Farmer breaks down exactly what Ora did—a total of 6 rounds of the following exercises, which adds up to a 30-minute workout:

  • Min 1: Cyclist Goblet Squat
  • Min 2: Back Rack Lunge
  • Min 3: Dumbbell Step Up
  • Min 4: Box Jump Step Down
  • Min 5: Rest

Farmer closes off his post with, "Set reps and tempo that allow you to finish each exercise with 15-20 seconds spare." Ora commented on the post, "I love it!!"

Related: Jennifer Lopez's Workout Wednesday Video Shows How She's So Fit At 52

Staying fit and practicing self-love is not new to Ora

rita ora in black dress and sunglasses at the Australian premiere of Being The Ricardos
Lisa Maree Williams / Stringer

In 2017, Ora graced the cover of Shape Magazine and was quoted saying, "I didn't start working out to get skinnier—I started working out to feel better. And I think it's important for women to know that." (One of the many reasons we love Rita Ora, right?) Back in 2014, the star also graced the cover of Cosmo and shared another admirable quote about self-love: "You have to come to terms with loving your body. Stand naked in front of the mirror and say, 'I'm f***ing sexy.' That's where it starts."

Related: Rita Ora Sunbathes in Orange Bikini and Here's Her Exact Diet

Loving, celebrating, and taking care of your body is ridiculously important

happy woman in workout clothes holding water bottle

It's sometimes easier to make excuses than to carve out enough "me time" in your hectic schedule. It's also so easy to talk yourself out of exercise when you're having a particularly busy week. But take a page out of Ora's playbook. The star has released albums, including Ora in 2012 and Phoenix in 2018, and in between that, she's been in some of our favorite movies and shows like "Fifty Shades of Grey," "Fifty Shades Darker," "Fifty Shades Freed," and "Southpaw."

Here's how you can work towards your own fitness goals

woman in hiit class

You can't make changes to your body and gain a six-pack just by snapping your fingers. It's important to maintain a healthy, consistent lifestyle of eating healthy and exercising on a regular basis. That's how you can work towards your goal. "In order for your health to change, you must change. It's a long-term process," explains Evan M. Chait, a clinical nutritionist, physical therapist, and acupuncturist.

So, as suspected, no pain, no gain. If you are inspired by Ora's healthy physique and epic workout, so are we! There's no better time like the present to get started—springtime is right around the corner. And next up, be sure to check out The "Simple" Exercise Rebel Wilson Did To Drop 75 Pounds.

Alexa Mellardo
Alexa is the Mind + Body Deputy Editor of Eat This, Not That!, overseeing the M+B channel and delivering compelling fitness, wellness, and self-care topics to readers. Read more about Alexa