This 20-Minute EMOM Workout Builds Full-Body Strength With Just 4 Moves

When you're bored with traditional HIIT workouts, try EMOM workouts to shake things up.
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EMOM: A four letter word —- er, acronym —- that's bound to make you break out into a sweat...literally and figuratively. EMOM stands for "every minute on the minute" and is a high-intensity workout method that gives you one exercise for a given number of reps per minute.


Once you hit your reps, you use whatever time remains of that minute to recover before the next minute begins. For example, if you aim to hit 25 jumping jacks in the first minute and finish them in 30 seconds, you use the remaining 30 seconds to recover.

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EMOM workouts are great because not only are they straightforward and customizable, but they also allow you to measure your progress. With a benchmark of 1 minute per exercise, you'll be able to track either how many more reps you can or how much time you can shave off a set number of reps to gauge how your strength and endurance have improved.

Check out more of our20-minute workouts here— we’ve got something for everyone.

Try This 20-Minute EMOM Workout

The 20-minute EMOM below focuses on building full-body strength using a combination of four body-weight and dumbbell movements. You'll need a pair of medium dumbbells and one heavy dumbbell for this workout.

Complete the number of required reps per exercise before using the remainder of the minute to recover and transition to the next exercise. After you do each of the exercises once, you will complete a total of five rounds.

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1. Reverse Lunge to Goblet Squat

Sets 5
Reps 12
Region Lower Body
  1. Stand with your feet shoulder-width apart, toes pointing forward.
  2. Hold a heavy dumbbell vertically and close to the middle of your chest with the heels of your hands. Keep your shoulder blades down and elbows in toward your sides.
  3. Sit your butt down and back as if you were sitting in a chair, keeping your torso parallel to your shins.
  4. Go as low as you can, then drive through your heels to stand back up.
  5. Step back into a reverse lunge, placing your right foot behind your right hip. Your right knee should be facing forward and hovering about 1 to 2 inches about the ground. Your hips should be level and tucked under, tilting your pelvis toward your navel.
  6. Stand and repeat with the left side. This is one rep.

2. Push-Up to Renegade Row

Sets 5
Reps 12
Region Upper Body
  1. Set up in a high plank with a medium dumbbell in each hand. Your shoulders should be stacked over your wrists, navel tucked toward your spine, toes driving into the ground, glutes engaged.
  2. Bend your elbows and lower your chest toward the ground while maintaining a straight line from your head to your heels.
  3. Push yourself back up to a high plank.
  4. Complete a dumbbell row on the right side by lifting the weight up to meet your ribcage. Be sure to keep the hips still and core engaged. If needed, widen your stance to maintain balance.
  5. Repeat the row on the left side. This is one rep.

3. Sit-Up to Overhead Press

Sets 5
Reps 12
Region Core and Upper Body
  1. Lie on your back with your feet planted firmly on the floor about shoulder-width apart.
  2. Hold one medium dumbbell across your chest horizontally.
  3. Using your core, peel your torso off the ground, lifting your chest toward your knees while pressing the dumbbell up toward the sky.
  4. Lower your body back to the starting position with control. This is one rep.

4. Alternating Ab Kickouts

Sets 5
Reps 12
Region Core
  1. Begin in a tabletop position with your hands beneath your shoulders, knees beneath your hips, toes planted on the ground.
  2. Lift your knees 1 to 2 inches off the floor and press through your palms to maintain a flat back.
  3. Kick your right leg under your left side, lifting your left hand off the ground and twisting your torso to the left.
  4. Return to the starting tabletop position before repeating on the left. This is one rep.



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