What Is an EMOM Workout? Try This 20-Minute Full-Body Dumbbell Workout

EMOM stands for Every Minute on the Minute. At the start of each minute, you do a set number of reps, then rest for whatever time is left. When the next minute starts, you move on.

It's simple, it works for every fitness level, and it gets a full-body workout done in 20 minutes. Here's one to try.

Your 20-Minute EMOM Workout at a Glance

Grab a pair of dumbbells, a mat, and a timer. Do one exercise per minute, then repeat the full sequence 4 times.

Save this graphic to your phone so you have the workout ready to go!

How to Do Each Move

Good form matters more than speed. Here's what to focus on for each exercise, plus an easier option if you need it.

Tammy's tip: For reverse lunges, I like resting the dumbbells on my shoulders, with my shoulders rolled back and down and my elbows facing forward.

Is the Workout Too Hard or Too Easy?

A workout doesn't have to leave you unable to walk tomorrow to be effective. Start where you are and build from there.

EMOM vs. AMRAP: What's the Difference?

• EMOM: Every minute has a set task. Finish it, rest, repeat.

  
  

• AMRAP (As Many Rounds As Possible): Work at your own pace and complete as many quality rounds as you can in a set time.

  
  

Both are great for short, effective workouts. Try our [AMRAP workout] and see which you like better. The best workout is the one you'll actually do consistently.

Want Someone Else to Watch the Clock?

EMOM workouts are great at home, but it's easier (and more fun) when someone builds the workout, checks your form, and gives you a push when you'd normally stop.

At our McMurray, PA studio, we learn your name, notice your progress, and help you modify when you need to. You don't have to be "in shape" to start. Come as you are. We'll meet you there.

Ready to Try JackHammer Fit?

Grab our New Client Special and we'll help you find the right classes for you.

Tammy Stocker, RN, Owner of JackHammer Fit