EMOM Workouts – 10 Body Weight Warrior Exercises!

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EMOM Workouts – 10 Body Weight Warrior Exercises!

There are always lots of acronyms being thrown around like an over used dumbbell in the fitness world and EMOM is one of them.

Most of you will know what it means by the fact your reading here already. For those who don’t know what EMOM stands for…

It means (Every Minute On The Minute) and is widely used in the cross fit community. However, it isn’t just exclusively used for cross fit and works well as a workout to increase your reps and cardiovascular output.

Basic Instructions

By saying every minute on the minute means that you have 60 seconds to do a number of reps for an exercise. If it takes you 30 seconds to do them, you get 30 seconds to rest until the next exercise begins.

If you were to take 50 seconds to complete your reps, you would only have 10 seconds to rest before the next exercise.

You must get how it works by now right? Good, lets move on.

What I have done here with this workout is use body weight exercises only, as I think these are a good way for people to get a workout in without needing any equipment and it removes that excuse also (oh but I don’t have any weights). Don’t worry dear boy, what were doing don’t need weights.

Disclaimer – the only kit you need for this workout is a gym mat and a tea towel (surely you have the latter hanging up somewhere).

EMOM Workouts

EMOM Caution

Before we start, its worth mentioning that you are to go at your own pace with this workout and I mean that. Don’t go too hard right off the bat because you think the first few exercises are easy.

I am all too familiar with blowing my wadd (insert innuendo here) and not being able to finish the workout because your trying to keep up or beat the person you’re following at the gym or on screen.

So starts off slow and be patient, as you’ll thank me for it after the fact, I bet you!

EMOM Overview

I have put together 10 exercises here that work the entire body and will have you gasping by the end, I guarantee it. Let’s take a look at what were going to be doing here. The number beside the exercise represents the amount of reps to complete within that minute.

Exercise List:

  1. Jumping jacks – 20 & Toe tap twist – 20
  2. Scissor plank – 30
  3. Tea towel pull down – 30
  4. Plank elbow to hands – 10 each side – 20 total
  5. Mountain climbers – 60
  6. In & outs – 40
  7. Archer push-ups – 15
  8. Jump squats – 30
  9. Pike shoulder taps – 20
  10. Side lunge – 10 each side – 20 total

Round one is now complete, we will go straight into round two after the side lunge is completed.

Muscle Groups In Motion

What I have tried to do here is work all the major muscle groups that include the chest, back, shoulders, abs, legs and glutes.

I have also tried to allow the exercises to flow, so that I don’t over work one muscle group and increase the chance of burning out. I have mixed it up so you can get the most out of the muscle groups in question.

With workouts like this, its easy to fall into the trap of sacrificing form for volume and this really should be avoided.

Please always do the exercises with the correct form and speed to the best of your abilities. There’s no point blasting out 100 mountain climbers if you’re doing no more than wiggling your legs like a baby giraffe.

EMOM Workouts

TOP TIP – Its not easy to starts off with but…

if you can get into the habit of breathing in and out through your nose it will in time increase your ability to workout at a higher level. This type of breathing makes the full use out of your lungs and diaphragm. It also allows oxygen into your system in a controlled and level manner.

Taking big gasping mouth breaths are normally common, however doing this can fool the body into a kind of hyperventilation and can reduce your cardio output if you breathe this way (as most people do) as we all turn into mouth breathers, especially when fatigued.

Just take a look at any professional athlete and you will see that they all breathe through their nose and this can really take your training to the next level. Beware though as it can be difficult to do if you are not used to breathing this way.

To watch the workout in real time please click on the image below!


If you have tried this EMOM full body workout and found it useful, then please comment below and let me know your thoughts as I would love to hear them.

Please don’t forget to check out other posts and YouTube Channel (don’t forget to subscribe) for the latest health and fitness news, CBD news, along with product reviewsmeditationsrecipesworkouts and if you require any CBD for you post workout therapy needs, please take a look at our store to get hold of yours now.




14 thoughts on “EMOM Workouts – 10 Body Weight Warrior Exercises!

  1. This is a great article about EMOM workouts. With what is happening in the world at this time, workouts that can be done at home are more important than ever. We should all aim at getting in better shape as this will also help with our mental health especially during lock downs. This is an excellent article and video. Thank you for posting.

    1. Hi Anna,

      Thanks for stopping by and you are spot on regarding mental health. This is something thats been overlooked and is a big issue.

      I think the one thing we can take from the previous year or so, is that we have all found ways of keeping ourselves in shape, the home workout as you mention has become an important part of peoples day, including mine.

      Glad you enjoyed the post and workout to go with it. Please stop by again for another workout soon.

      All the best.

  2. Thanks for this info. I always try to breathe out of my nose when exercising but you’re right sometimes it can be a challenge to do so. I’ve also used cbd for muscle pains and totally agree that it works!!

    1. Hi Megan,

      I hope you are well?
      Breathing through the nose is something that is becoming more common with novice athletes, including myself as you know.

      This has enabled me to increase my cardiovascular output and endurance quite a bit, but does take a little time to get used to.

      Its also great to hear that you have used CBD products. I think its a great asset for any fitness finatics and athletes who train regualarly, as CBD can be a great way of keeping the inflammtion to a minimum and also help with your sleep and recovery.

      Please stop by again.

  3. This EMOM is a good way to get fit if you work your way up gradually. The way you describe it makes sense to us. The tip of breathing right is so true do not trick your body you will give out sooner than you wish. If you can control your breathing then you may build more stamina.
    We always benefit from these articles leading us to believe that incorporating CBD into our routine will yield good results.
    Thanks again you don’t realize how much you’ve helped us look forward to next time.


    1. Hi both,

      its great to hear from you. EMOM workouts are a great way to build strength, stamina and endurance as you mentioned.

      I do prefer doing these workouts at the moment I must admit. Im so glad they have been useful to you both, thats great news!

      Breathing is a very important thing that takes practice as people dont really focus on training it. Once you get the hang of it, youll see an improvement.

      CBD is also a staple part of my daily schedule, it helps me so much with inflammation and recovery. I know you both swear by it and thats for good reason…it works!

      Look forward to speaking again soon.

      Take care.

  4. What a nice post you wrote! I really enjoyed reading it and I could not be silent about your post so I decided to leave my comment here and say Thank You for sharing this quality post with others.

    Actually this is exactly the information that I was looking for information about the body weight warrior exercises and when I landed on your website and read this post, it answered all my questions in detail.

    So I’m happy that you decided to write about this topic and share it with people. It’s very useful and can definitely be used as a great source for everyone who is interested in this topic.

    I will come back to your website again for sure and I’m looking forward to reading your new posts.)


    1. Hi Ali,

      I hope you are keeping well?

      Thanks for the kind words regarding this post and im glad you found them useful. Thats what im trying to do here, just give people of all levels the opportunity to exercise and train in different ways to normal.

      Body weight exercises are a great way for people to get into exercising who dont have any equipment or are working their way back to fitness after an injury…in all honesty, they are a great way to workout period!

      Maybe check out some of my other workouts if you enjoyed this one? Click here!

      Please come back soon and let me know how you got on, I would love to hear about it.

      All the best mate.

  5. This is the first time I hear about EMOM workouts, and I consider myself a fitness fanatic. I’ll try your workout and get back to you with feedback on how it went.

    I love your site, btw. I’ve been following your content for a while now, and I must say that it’s nothing short of amazing every time.

    Keep up the excellent work, bud. Talk to you soon!


    1. Hi Gorjan,

      Hope your well mate?

      in all honesty, it was quite new to me too. Its been around for a while but in crossfit circles. I do think its a great way to workout and burn some serious calories in the process.

      I will be doing more EMOM workouts in the coming weeks, so stay tuned for those. I have done a dumbbell workout if you wanted to check that out? click here.

      Really pleased you like my content and find it useful!

      Thanks for the kind words mate and please keep checking back in for more workouts and fitness related news pal!

      All the best.

  6. Great article and as a guy who actually does exclusive bodyweight training at home, I’ve never actually heard of the EMOM method- that’s really interesting. I’m actually about to do jump squats today which I saw on your list. It’s leg day! I’m going to look more into EMOM to understand that better, as I find it the full minute concept fascinating. Thanks for this article!

    1. Hi Paul,

      good to hear from you. EMOM is fairly new to me also. I hadnt heard of it until recently and just like you, I found it fascinating.

      The idea of only having a set amount of time for an exercise works really well. As long as you dont sacrifice reps for form. I have found this type of training beneficial to me as I like the mix of strength training with cardio and endurance.

      I have done a few of these workouts, please check them out if you get the chance – CLICK HERE

      Anyway, im off for some lunch now.

      So till next time, take care mate.

  7. Oh man! Now I REALLY don’t have an excuse to not work out! Thanks lol
    I really enjoyed your “top tip” as well. I do yoga and meditation already, and breathing through your nose is kind of odd to get used to at first, but it really does help! I’m really excited to get my new regimen started!

    1. Hi Randi,

      I think its so important to breathe correctly and so many people dont. Not that im an expert, but it really helps the body operate better when you can perform the correct way to inhale and exhale.

      Yoga is a very good but under rated in my opinion. If more people did it, there would be more peace in the world I know that! haha.

      I love yoga also and have been doing it for around 5 years. It has been so good for me mentally and meditate on a daily basis also.

      Please let me know how you get on with this workout and maybe try others we have on the site – click here

      All the best and speak soon.

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