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20-Minute Full Body Strength EMOM
Welcome to my 20-minute full body strength workout featuring fun EMOM (every minute on the minute) intervals. First, we learn the moves in a Tabata circuit, then the EMOM challenge takes off! In this blog you’ll find a summary of the workout with some tips and notes. But if you just can’t wait to get moving, then go ahead and dive right into the workout.
If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.
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Before You Begin
Description
Following a warmup, this workout is made up of 3 sets, where each set has rounds of Tabata intervals followed by 3 minutes of EMOM (every minute on the minute) challenges. There are 3 unique exercises in each set. The purpose of the workout is metabolic conditioning with timed sets. I used 10 lb (4.5 kg) dumbbells.
Workout Video
Workout Breakdown
There are 3 sets in this workout. Every set has 2 parts. The first part is a Tabata where each exercise is completed for 2 rounds (20 seconds work + 10 seconds rest). The second part is an EMOM (every minute on the minute) where all 3 exercises are done sequentially in a one minute challenge.
Exercises
Set 1
Tabata
- Suitcase Swing (2x)
- Lunge + Overhead Press (2x)
- Side Lunge + Hammer Curl (2x)
EMOM
- 6 reps of each move (3x)
Set 2
Tabata
- Pushup
- Jackknife
- Russian Twist
EMOM
- 6 reps of each move (3x)
Set 3
Tabata
- Squat Step Out
- Front/Side Raise
- Crossover Lunge
EMOM
- 6 reps of each move (3x)
