⏱️ 15-Minute EMOM WorkoutsQuick and effective 15-minute EMOM (Every Minute On the Minute) workouts. Perfect for busy schedules when you want a challenging workout without spending hours at the gym.
19 workouts found
January 15, 2026 Dumbbell Athletic Flow (15 min) Minute 1: 6 Dumbbell Snatches (each arm) Minute 2: 8 Dumbbell Front Squats Minute 3: 10 Push-ups + 10 Sit-ups Start workout November 29, 2025 Unilateral Madness (15 min) Minute 1: 6 DB Snatches (each side) Minute 2: 8 Bulgarian Split Squats (each leg) Minute 3: 6 Single-Arm Push Press (each side) Start workout October 1, 2025 Olympic Flow EMOM (15 min) Minute 1: 1 Power Clean Minute 2: 1 Front Squat Minute 3: 1 Push Jerk Minute 4: 1 Back Squat Minute 5: 1 Push Jerk (from behind neck) Start workout August 15, 2025 3D Functional Circuit (15 min) Minute 1: 10 Lateral Lunges (5 each side) Minute 2: 8 Hand-Release Push-ups Minute 3: 6 DB Snatches (3/side) + 20-sec Plank Start workout August 5, 2025 Flow to Fire (15 min) Minute 1: 10 Jump Squats + 10 Sit-ups Minute 2: 8 Burpees Minute 3: 12 DB Rows Start workout July 18, 2025 Travel EMOM (Bodyweight Only – 15 min) Minute 1: 10 Jump Squats Minute 2: 8 Push-ups + 4 Burpees Minute 3: 30-sec Plank + 10 Mountain Climbers Start workout July 3, 2025 The Strength Flow (15 min) Minute 1: 5 Barbell Deadlifts Minute 2: 5 Front Squats Minute 3: 5 Push Press Minute 4: 5 Bent Over Rows Minute 5: Rest Start workout June 18, 2025 Bodyweight Beast Mode (15 min) Minute 1: 10 Jump Squats Minute 2: 8 Push-ups Minute 3: 6 Burpees + 10 Sit-ups Start workout May 23, 2025 Push-Pull-Press (15 min) Minute 1: 8 Pull-ups or Rows Minute 2: 10 Push-ups Minute 3: 8 Dumbbell Push Press Start workout May 9, 2025 No Gear Cardio (15 min) Minute 1: 20 Jumping Jacks + 10 High Knees (each leg) Minute 2: 10 Burpees Minute 3: 15 Air Squats Start workout May 7, 2025 Jump Rope Challenge (15 min) Minute 1: 30 Double Unders or 60 Singles Minute 2: 15 Air Squats Minute 3: 10 Push-ups Start workout May 4, 2025 Odd Object Madness (15 min) Use a sandbag, med ball, or heavy backpack: Minute 1: 10 Ground-to-Shoulder Minute 2: 8 Bear Hug Squats Minute 3: 5 Shouldering Slams or Throws Start workout April 25, 2025 Core EMOM (15 min) Minute 1: 20 Flutter Kicks (each leg) Minute 2: 15 Sit-ups Minute 3: 30-sec Side Plank (switch sides each round) Start workout April 17, 2025 Dumbbell Complex (15 min) Each minute: 3 DB Deadlifts, 3 DB Power Cleans, 3 DB Deadlifts Start workout April 12, 2025 Explosive EMOM (15 min) Minute 1: 8 Box Jumps Minute 2: 6 Burpee Broad Jumps Minute 3: 20 Jump Rope Double Unders Start workout April 7, 2025 Dumbbell Grind (15 min) Minute 1: 10 DB Snatches (5 each arm) Minute 2: 8 DB Front-Rack Reverse Lunges (each leg) Minute 3: 12 DB Bent Over Rows Start workout April 5, 2025 Barbell Power EMOM (15 min) Minute 1: 5 Power Cleans Minute 2: 5 Front Squats Minute 3: 5 Push Jerks Start workout March 30, 2025 Core Focus (15 min) Minute 1: 15 V-Ups Minute 2: 20 Russian Twists (each side) Minute 3: 45-second Plank Hold Start workout March 27, 2025 Bodyweight Challenge (15 min) Minute 1: 12 Jump Squats Minute 2: 10 Push-ups Minute 3: 20 Mountain Climbers (each leg) Start workout