When I train on my own, I love doing EMOM workouts. EMOM workouts keep me focused and allow me to get a lot of work done in a set amount of time. EMOM stands for “every minute on the minute” and they’re one of my favourite style of workouts!

How To Do EMOM Workouts

The concept of EMOM workouts is simple.  Say it’s a 10-minute EMOM of 10 push-ups. You would start the timer and do 10 push-ups then rest until the timer got to a minute, then you’d perform another 10 push-ups, and again at 2 minutes and so on, and so on. Don’t worry though, I’m not going to make you do 100 push-ups in 10 minutes. I’ve got something else in store for you today and it’s much more fun!

Make It Work For you

EMOM workouts are easily scalable to your level of fitness. Simply reduce or increase the number of reps to be complete each minute. The faster you complete the set, the longer you have to rest but you also want to pace yourself.

30 Minute EMOM

There are 6 exercises in this EMOM and you’ll be completing 5 rounds in total. I tried to keep the required equipment to a minimum, all you’ll need is a set of dumbbells but if you don’t have dumbbells you could also use a barbell or kettlebell.

To adjust the difficulty of this of this workout, simply decrease or increase the number of reps to be completed in each minute. You can also adjust the number of rounds. Only have 12 minutes? Perfect, do 2 rounds? Time for 3 rounds? That’s 18 minutes, etc., etc.

Workout Details

Perform the following exercises, every minute on the minute for 30 minutes:

  1. 24 Dumbbell Reverse Lunges
  2. 12 Push Ups
  3. 15 Dumbbell Thrusters
  4. 14 Renegade Rows
  5. 10 Burpees
  6. 10 V-Ups

More EMOM Workouts

45 Minute Full-Body EMOM Workout // 40 Minute Full-Body EMOM Workout // Full-Body 30 Minute EMOM Workout // Strength and Conditioning EMOM Workout // 45 Minute E2MOM Workout

30 Minute EMOM Conditioning Workout

Try this Crossfit-style, 30 Minute EMOM Conditioning Workout to increase strength, improve fitness and have some fun! Workout can be scaled to suit your fitness abilities. Minimal equipment required.