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EMOM workout: every minute on the minute

EMOM means every minute on the minute: when a new minute starts, do the reps for that move, then rest until the next minute begins. Four moves in turn, four times through: 16 minutes. Choose reps you can finish in about 30 to 40 seconds with good form; if a set takes longer than about 45 seconds, do fewer next time. We found no trials of EMOM training, so the moves and reps are our suggestions.

22 minBeginner9 movesA wallHip flexors · Hip abductors · Shoulders · Quads · Glutes · Chest
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Standing march60 s
    Beginner · Hip flexors, Abs, Glutes · 3D demoHarder: Standing band hip flexion
  2. Step jack (low-impact jumping jack)60 s
    Beginner · Hip abductors, Shoulders, Calves · 3D demoEasier: Seated marchHarder: Jumping jack
  3. Bodyweight squat8 reps
    Beginner · Quads, Glutes, Hamstrings · 3D demoSlowEasier: Sit squat (partial squat)Harder: Dumbbell goblet squat
  4. Scapular push-up (push-up plus)8 reps
    Beginner · Shoulders, Chest, Abs · 3D demoHands on a bench if a full plank is hardEasier: Dumbbell shoulder-blade punchHarder: Pike push-up
  5. Reverse lunge3 reps each side
    Intermediate · Quads, Glutes, Hamstrings · 3D demoEasier: Split squatHarder: Split squat with dumbbells

EMOM: 16 minutes

4 rounds

  1. Bodyweight squat60 s
    Beginner · Quads, Glutes, Hamstrings · 3D demo12 squats, then rest. Easier: 8 sit-to-stands. Harder: 10 goblet squats with a dumbbellEasier: Sit squat (partial squat)Harder: Dumbbell goblet squat
  2. Push-up60 s
    Intermediate · Chest, Triceps, Shoulders · 3D demo6 push-ups, then rest. Easier: 8 with your hands on a bench or the wall. Harder: 10Easier: Wall push-upHarder: Close-grip push-up (close triceps position)
  3. Reverse lunge60 s
    Intermediate · Quads, Glutes, Hamstrings · 3D demo4 each leg, then rest. Easier: split squats holding a wall. Harder: 6 each legEasier: Split squatHarder: Split squat with dumbbells
  4. Jumping jack60 s
    Beginner · Calves, Shoulders, Quads · 3D demo20 jacks, then rest. Easier: 20 step jacks. Harder: 30Harder: Mountain climbers

Cool-down

  1. Standing march60 s
    Beginner · Hip flexors, Abs, Glutes · 3D demoSlow right downHarder: Standing band hip flexion
  2. Standing quad stretch20 s each side
    Beginner · Quads, Hip flexors · 3D demoOptionalHarder: Couch stretch
  3. Half-kneeling hip flexor stretch30 s each side
    Beginner · Quads, Glutes · 3D demoOptionalHarder: Couch stretch

Tips

  • Aim to finish each set in 30 to 40 seconds, so you get 20 to 30 seconds' rest. Still going at 45 seconds? Cut the reps next minute.
  • Add one rep to one move each week, and move to the harder targets when the easier ones feel comfortable.
  • For strength: 10 minutes alternating 5 goblet squats and 5 push-ups, with a dumbbell you could lift about 10 times. Short sets with rest built in build strength and muscle about as well as normal sets.
  • For a skill you're learning, such as pull-up negatives, do 2 or 3 every minute for 8 to 10 minutes and stop while the reps are still crisp.
  • The clock makes it easy to rush: keep every rep clean, and stop for sharp pain.
  • Keep breathing through every rep if your blood pressure is high. If you're inactive and have heart, metabolic or kidney disease, or symptoms when active, check with your GP first.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

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Beginner bodyweight workout

A 20-minute full-body workout with no equipment: squats, knee push-ups, bridges, lunges and planks.

20 minBeginner10 movesNo equipment

Full-body bodyweight workout

An intermediate no-equipment workout: push-ups, split squats, single-leg bridges, pike push-ups and core work.

30 minIntermediate11 movesNo equipment

Full-body dumbbell workout

A 35-minute full-body strength workout with dumbbells: goblet squats, presses, rows, Romanian deadlifts and carries.

35 minIntermediate9 movesA band, A dumbbell

Questions people ask

How long does the emom workout: every minute on the minute take?

About 22 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 5 of its 9 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.