💪 20-Minute EMOM WorkoutsChallenging 20-minute EMOM (Every Minute On the Minute) workouts designed to push your limits. Get a comprehensive full-body workout in just 20 minutes.
22 workouts found
February 21, 2026 Conditioning EMOM (20 min) Minute 1: 10 Burpees Minute 2: 12 Dumbbell Deadlifts Minute 3: 10 Push-ups Minute 4: 20 Mountain Climbers (each leg) Minute 5: Rest Start workout December 13, 2025 Strength Complex (20 min) Minute 1: 3 Deadlifts Minute 2: 3 Front Squats Minute 3: 3 Push Jerks Minute 4: 3 Pull-ups Minute 5: Rest Start workout November 9, 2025 The Engine Builder (20 min) Minute 1: 12/10 Cal Row or Bike Minute 2: 10 DB Deadlifts Minute 3: 8 Push Press Minute 4: 12 Russian Twists Minute 5: Rest Start workout October 27, 2025 Death by Push–Pull–Squat (20 min) Start with 3 reps of each, add +1 every round: Push-ups Air Squats Pull-ups (or Rows) 👉 Keep climbing until failure. Start workout September 10, 2025 Hero-Style Grinder (20 min) Minute 1: 12 Burpees Minute 2: 12 Rows Minute 3: 15 Air Squats Minute 4: 20 Sit-ups Minute 5: Rest Start workout August 25, 2025 Dumbbell Multi-Move Madness (20 min) Minute 1: 5 DB Deadlifts Minute 2: 5 DB Hang Cleans Minute 3: 5 DB Front Squats Minute 4: 5 DB Push Press Minute 5: Rest 👉 All unbroken if possible. Repeat x4 rounds Start workout July 24, 2025 Balanced Burner (20 min) Minute 1: 8 DB Deadlifts Minute 2: 10 Push-ups Minute 3: 12 Jump Squats Minute 4: 10 DB Bent Over Rows Minute 5: 20 Russian Twists Start workout July 14, 2025 Athletic Strength EMOM (20 min) Minute 1: 8 Box Step-Ups Minute 2: 6 DB Push Press Minute 3: 6 Pull-ups or Rows Minute 4: 10 KB Swings Minute 5: 20 Flutter Kicks Start workout June 25, 2025 Athletic EMOM (20 min) Minute 1: 6 Dumbbell Snatches (each side) Minute 2: 8 Box Jumps Minute 3: 8 Pull-ups or DB Rows Minute 4: 10 Push-ups Minute 5: 20-second Plank + 10 Flutter Kicks Start workout June 19, 2025 Dumbbell Full-Body Grind (20 min) Minute 1: 8 DB Power Cleans Minute 2: 6 DB Push Press Minute 3: 8 Goblet Squats Minute 4: 10 DB Rows Minute 5: 20-sec Plank Start workout June 11, 2025 Functional 4-Pack (20 min) Minute 1: 10 Dumbbell Thrusters Minute 2: 10 Renegade Rows Minute 3: 12 KB Swings Minute 4: 15 Sit-ups Minute 5: Rest Start workout May 25, 2025 Tabata-Style EMOM (20 min) Alternate: Odd Minutes: 20s on / 10s off x 2 (e.g., jump squats or mountain climbers) Even Minutes: 30s Plank Hold Start workout May 20, 2025 Bodyweight Ladder (20 min) Minute 1: 1 Burpee + 1 Push-up + 1 Air Squat Minute 2: 2 of each ...Add 1 rep each minute until failure or minute 20. Start workout May 14, 2025 Full-Body Flow (20 min) Minute 1: 10 KB or DB Deadlifts Minute 2: 10 Push Press Minute 3: 10 Goblet Squats Minute 4: 10 Burpees Minute 5: Rest Start workout May 5, 2025 Partner EMOM (20 min) Alternate minutes with a partner (you go while they rest): Even Minutes: 10 Burpees + 10 Jump Squats Odd Minutes: 10 Push-ups + 10 Sit-ups Start workout April 27, 2025 Hybrid Conditioning (20 min) Minute 1: 12 Cal Bike or 200m Run Minute 2: 10 KB Swings Minute 3: 10 Burpees Minute 4: Rest Start workout April 21, 2025 Legs on Fire (20 min) Odd Minutes: 10 Dumbbell Walking Lunges (each leg) Even Minutes: 15 Goblet Squats Start workout April 13, 2025 Chipper-Style EMOM (20 min) Minute 1: 20 Air Squats Minute 2: 15 Sit-ups Minute 3: 10 Push-ups Minute 4: 10 Jumping Lunges Minute 5: 10 Burpees Start workout April 8, 2025 Core + Conditioning (20 min) Odd Minutes: 12 Toes-to-Bar or Leg Raises Even Minutes: 20-second Sprint + 20-second Plank Hold Start workout March 31, 2025 Leg Day EMOM (20 min) Odd Minutes: 12 Goblet Squats Even Minutes: 10 Bulgarian Split Squats (5 each leg) Start workout Load more