EMOM

🔥 12-Minute EMOM Workouts

Short but intense 12-minute EMOM (Every Minute On the Minute) workouts. Perfect for a quick training session or as a finisher to your main workout.

11 workouts found

Barbell EMOM Express (12 min)

  • Each Minute:
  • 3 Deadlifts
  • 2 Hang Cleans
  • 1 Push Press
  • 👉 Cycle smoothly. Use ~60–70% 1RM.
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No Jump, No Problem (Low Impact – 12 min)

  • Minute 1: 10 Tempo Squats (3 seconds down)
  • Minute 2: 10 Incline Push-ups
  • Minute 3: 30-sec Wall Sit
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Explosive Power EMOM (12 min)

  • Each Minute:
  • 4 Box Jumps
  • 6 Med Ball Slams
  • 2 Burpees
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Power & Pause (12 min)

  • Each Minute:
  • 2 Pause Front Squats (3 sec at bottom)
  • 2 Push Jerks
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Single-Arm Supremacy (12 min)

  • Minute 1: 6 Single-Arm DB Snatches (each arm)
  • Minute 2: 6 Single-Arm Push Press (each arm)
  • Minute 3: 6 Single-Arm Front-Rack Lunges (each arm)
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Clean & Jerk Flow (12 min)

  • Each minute: 2 Barbell Power Cleans, 2 Front Squats, 2 Push Jerks
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Plyo Power (12 min)

  • Minute 1: 10 Jumping Lunges (each leg)
  • Minute 2: 8 Burpee to Tuck Jump
  • Minute 3: 6 Broad Jumps
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Full Body Finisher (12 min)

  • Minute 1: 10 Burpees
  • Minute 2: 12 Kettlebell Goblet Squats
  • Minute 3: 10 Dumbbell Hang Power Cleans
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Kettlebell Core & Conditioning (12 min)

  • Minute 1: 10 KB Sumo Deadlift High Pull
  • Minute 2: 20 KB Russian Twists
  • Minute 3: 8 KB Snatches (each arm)
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Bodyweight Blitz (12 min)

  • Minute 1: 10 Jump Lunges (each leg)
  • Minute 2: 12 Push-ups
  • Minute 3: 20 Sit-ups
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Kettlebell Blast (12 min)

  • Minute 1: 10 KB Swings
  • Minute 2: 8 KB Goblet Squats
  • Minute 3: 6 KB Snatches (each side)
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