Workout of the week: 20-min EMOM strength workout

30th September 2024

ALL LEVELS / EMOM strength workout / 20 minutes

Equipment: Dumbbells & hip thrust machine

Time-based workouts have gained popularity recently thanks to their efficiency, variety, and ability to deliver intense results quickly. Plus, there are plenty of these high-intensity interval training (HIIT) types to choose from; you can go for AMRAPs, Tabatas, AQAPs or EMOMs. The latter stands for Every Minute on the Minute, and, as you can see by the name of this article, is the focus of today’s workout. The method is simple: you must complete a set number of reps for a specific exercise within just one minute. Finish ahead and earn bonus rest time; fall short, and there’s no rest for you.

That is the thrill you’ll find in this EMOM strength workout. It has only 4 exercises, each with a different number of reps, and each to perform within 1 minute. You’ll do 5 rounds with no rest in between. All combined, this workout should take you around 20 minutes to complete.

Dumbbell box step-ups 26x
Renegade row 16x
Curl to shoulder press 15x
Hip thrust 25x

Ready to conquer this EMOM? Let’s go!

WORKOUT SETUP

4 exercises
5 rounds
EMOM (Every Minute On the Minute)
20 minutes
Equipment: Dumbbells, barbell & kettlebell

WORKOUT EXERCISE LIST

5 rounds

1 – Dumbbell box step-ups

26 reps

Grab and hold the dumbbells in your hands.
Step up with the right foot — press through the heel to straighten the leg.
The left foot should then meet the right one on the top of the step.
Bend your right knee and step down with the opposite foot.
Repeat.

2 – Renegade row

16 reps

Grab two dumbbells and set your body up in a high plank position.
Your hands and feet should be more than shoulder-width apart.
Now lower your body until your chest is parallel to your hands.
Push up with power and start rowing one dumbbell up to your chest, and then the other.
Slowly return to the starting position.

3 – Curl to shoulder press

15 reps

Grab two dumbbells with adequate weight for your fitness level.
Standing up straight, have the dumbbells resting at your sides with the palms facing inwards.
Slowly raise your forearms forward until your wrist rests above your elbow.
Now explosively lock out your arms and raise the dumbbells above your head.
Hold the position for a second and return to the starting point by reversing the motion.
Repeat.

4 – Hip thrust

25 reps

Position yourself in the machine, placing your feet hip-wide apart and at a distance that keeps your shins vertical when extending the hip (see video).
Lower the cushion on your pelvis.
Drive your hips up, lifting the weight. In the top position, your knees should be bent at a 90-degree angle, and your shoulders should be near the top of the bench, with your body forming a straight line between them.
Pause at the top of the lift and squeeze your glutes, then lower your hips slowly.
Lower your hips and repeat.