EMOM Workouts – 10 Body Weight Warrior Exercises!

EMOM Workouts

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.

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