EMOM

💪 20-Minute EMOM Workouts

Challenging 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

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
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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
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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
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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.
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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
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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
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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
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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
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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
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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
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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
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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
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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.
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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
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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
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Hybrid Conditioning (20 min)

  • Minute 1: 12 Cal Bike or 200m Run
  • Minute 2: 10 KB Swings
  • Minute 3: 10 Burpees
  • Minute 4: Rest
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Legs on Fire (20 min)

  • Odd Minutes: 10 Dumbbell Walking Lunges (each leg)
  • Even Minutes: 15 Goblet Squats
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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
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Core + Conditioning (20 min)

  • Odd Minutes: 12 Toes-to-Bar or Leg Raises
  • Even Minutes: 20-second Sprint + 20-second Plank Hold
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Leg Day EMOM (20 min)

  • Odd Minutes: 12 Goblet Squats
  • Even Minutes: 10 Bulgarian Split Squats (5 each leg)
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