Workout Routines

Best quick-hit EMOM workouts for a total-body burn

If "I don't have time" is your go-to reason for not working out, you're gonna have to come up with a different excuse.

Box Jump
Thomas Barwick/Getty Images
Thomas Barwick/Getty Images
Duration 5-10
Exercises 2-5
Equipment Yes

In an EMOM (every minute on the minute), you do a specific move every time the clock hits :00 for a certain number of reps, and then rest for the remainder of the minute.

"It's body-changing because it's structured to lessen muscle fatigue, delay muscle failure, and allow progressive overload," says trainer Selena Watkins.

It also means you can go at your own pace within the interval—although we bet you'll try to go more quickly to get in more rest.

Directions

Choose either Workout 1 or Workout 2 for a single day, and incorporate both into your regular fitness routine.

Workout 1 The 5-minute EMOM

Exercise Minute 1

Forward Jump You'll need: Jump Rope How to
Forward Jump  thumbnail
1 sets
15 reps
Remainder of minute rest
Put your hands behind your head.

Exercise Minute 2

Kettlebell Swing You'll need: Kettlebells How to
Kettlebell Swing thumbnail
1 sets
10 reps
Remainder of minute rest

Exercise Minute 3

Alternating Lateral Lunge with Hop How to
Alternating Lateral Lunge with Hop thumbnail
1 sets
20 sec. reps
Remainder of minute rest

Exercise Minute 4

Bear Crawl How to
Bear Crawl  thumbnail
1 sets
20 sec. reps
Remainder of minute rest

Exercise Minute 5

Deadlift to Clean and Press You'll need: Kettlebells How to
Deadlift to Clean and Press thumbnail
1 sets
10 reps
Remainder of minute rest

Workout 2 The 10-minute EMOM

Exercise Even minutes

High Box Jump You'll need: Box How to
High Box Jump thumbnail
5 sets
10 reps
Remainder of minute rest

Exercise Odd minutes

Pushup How to
Pushup  thumbnail
5 sets
10 reps
Remainder of minute rest
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