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This 20-minute EMOM Workout Builds Muscle and Boosts Fitness

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Use This 20-min EMOM To Build Size and StaminaVladimir Sukhachev - Getty Images

This CrossFit style EMOM combines hard conditioning efforts with muscle-building moves to leave no stone unturned on your quest for a bigger, faster physique. Requiring only two dumbbells and piece of cardio equipment, this twenty minute crucible hits your shoulders, legs, back and chest whilst spiking your heart rate, burning your lungs and building full body fitness.

EMOM or ‘Every Minute on the Minute’ is a sneakily clever way of arranging your reps and sets, so that how much rest you have is decided by how long you take to complete the work.

Easy to understand, you simply start a running a clock and perform the prescribed work at the top of each minute. Once you're done, rest for the remainder of the minute, before repeating or moving onto the next movement. Working circuit style for a pre-designated number of rounds.

For the workout below, you'll begin a new movement at the beginning of each new minute and start again after the fourth exercise. Perform five total rounds for an express full-body workout in just under 20 minutes. Pick weights that allow you to get towards the higher end of the suggested rep range, at least for the first round, and then try to keep a consistent rep count throughout.


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Air Bike x 15-20cals

Set up on the bike – your back should be straight and the saddle adjusted so you have a slight bend in the knee at the bottom of your cycle (A). Go for a max-effort sprint then settle into a pace that enables you to hit your calorie target in 30-40 seconds. Keep your torso and head up, and control your breathing (B). Try not to flail around, basically.

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Push Press x 6-12

Clean your dumbbells onto your shoulders, with your palms facing in. Take a breath and brace your core. (A) Dip at the knees and use your legs to help (B) press your dumbbells overhead. Lower slowly and controlled back your shoulders and repeat.

db dumbbell deadlift
Phil Haynes - Hearst Owned

Dumbbell Deadlift x 10-15

With your dumbbells on the floor just outside your feet, hinge down and grip them with a flat back and neutral spine (A). Engage your lats and stand upright, pushing the ground away’ with your feet and squeezing your glutes at the top (B). Your arms should be hanging straight throughout this movement – think of them as hooks.

press up renegade row on dumbbells
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Renegade Row with Press-up x 16-22 (total)

Drop into a strong plank with both hands on your dumbbells. Lower your chest to the ground (A) then explosively press back up. Shifting your weight onto your left hand, row the right dumbbell towards your hip (B). Pause briefly, then lower the weight under control. Repeat on your left side (C). Each press-up/ row equals one rep.

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