Man does an EMOM interval workout at home

Are you short on time but still want an effective workout? This EMOM workout might be perfect for all you busy professionals out there.

EMOM stands for "every minute on the minute." Before you begin your EMOM workout, you'll want to set up a one-minute timer for the minute-long intervals.

We're going to lead you through 10 different exercises. Each exercise has a certain number of reps you need to complete. The goal is to finish the reps before the minute is over so that the remaining time in the interval is your rest.

You can go through this circuit once for a 10-minute workout, twice for a 20-minute workout, or three times for a 30-minute workout—depending on how busy you are! Make sure you warm up before you start.

Grab a water, take a look at the moves, and try this EMOM workout for yourself!

The EMOM Workout

1. Reverse lunge to balance with a bicep curl (10 reps, right leg)

2. Pop squats (30 reps)

3. Reverse lunge to balance with a bicep curl (10 reps, left leg)

4. Four plank jacks to two bear holds (10 sets)

5. Chest fly with leg extension (12 reps)

6. High knees (30 each side, 60 total)

7. Glute bridge with an abductor pulse (20 reps)

8. Mountain climbers (30 each side, 60 total)

9. Squat to bicep curl with a shoulder press (10 reps)

10. Plank toe taps (entire minute)

Woman rests after finishing her EMOM workout


We hope you enjoyed this EMOM workout, and were able to get your sweat on! No matter how much time you have to exercise, this circuit is effective and guaranteed to help you get (or stay) in shape.

Like what you learned today? Be sure to follow Amber on Instagram @AccentuateWellness, or like her Facebook page to discover more fun workouts, healthy recipes, and helpful lifestyle tips!

Download her FREE at-home workout guide now!

Note: Individuals should always speak to their physician before starting a new exercise program, especially if they have pre-existing injuries or physical conditions, and should only perform physical activity they feel capable of doing.

Get Some Leverage
Sign up for The Work It Daily Newsletter
Data analytics concept
One of the pillars of an exemplary data management and governance program is data literacy. Organizations often assume that their executives or data users are not data literate and don't understand how to ensure data is of quality and how everyone has a role in creating and managing data. Internal branding about how data helps management make better decisions has been around for a decade. But to go from data to information and knowledge, data literacy is not enough for the clients of data analytics practitioners. Business data analytics users need accurate multi-disciplinary skills to ask themselves what the data tells us and where and how these insights can be applied.
Read moreShow less
Teacher stands in his classroom

Within the United States, many state departments of education are lowering teacher certification requirements to meet the demands of the current teacher shortage. In New Jersey, for example, aspiring educators no longer need to take PRAXIS exams. In Arizona, people are now allowed to teach in school with just a high school diploma (and current enrollment in university). In New Mexico, the National Guard has been activated as substitute teachers.

Read moreShow less