Full-Body EMOM Workout

EMOM: Stands for ‘Every Minute on the Minute’. This is a workout protocol which can be adapted to suit any fitness level, perfect to do with friends as well as on your own. In an EMOM workout, there is a programmed number of reps you have to complete every minute, once you have finished the reps, you take the remaining amount of time to rest before the next minute starts and you go again.

For example, say you are given 10 burpees to complete and you finish them in 30 seconds, this means you have 30 seconds remaining to rest before you have to do 10 again. Of course, as you get more tired, it’s harder to complete them as quickly meaning your rest breaks shorten.

I’ve taken a few of my clients through this workout this week and they have all loved it (well…loved the feeling after having completed it, not so sure about during)!

I designed it as a full-body workout to hit every muscle group, super-setting exercises (i.e. pairing them together), to increase the intensity. I have programmed the number of reps below based on my clients, but these can be adapted to your fitness levels.


Complete A & B of each super-set 3 times round, before moving onto the next super-set (with a short break between).

I would recommend using a timer that beeps every minute (I use a good app called Interval Timer, but there are loads out there!) so you can focus on the exercise without having to watch the clock too.

1a) 12-15 Dumbbell Squats

1b) 20 Alternate Dumbbell Lunges (10 each leg)

x 3 rounds

2a) 10-12 Burpees

2b) 40 Star Jumps

x 3 rounds

3a) 20 Dumbbell Bicep Curls

3b) 20 Dumbell Tricep Extensions

x 3 rounds

4a) 30-40 Crunches

4b) 10-12 Push-Ups

x 3 rounds 

My client, Sian, rocking those tricep extensions


Feel free to message me if you have any questions.

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