EMOM workouts are a type of high-intensity interval training (HIIT), where you alternate short bursts of intense exercise with low-intensity recovery periods. You have 1 minute to complete a specific number of reps of a particular exercise.  

The key to this type of workout is to finish your reps before the minute is over. When you’ve completed your set, you use the remainder of that minute to rest before you move on to your next exercise and repeat. 

Complete each exercise as quickly as possible while maintaining proper form within the 1-minute time period. If you finish your reps before the time is up, rest for the remaining time before moving on to the next exercise.  

Repeat circuit 3 times through for a total of 15-minutes of work. 


  • Lift the medicine ball and hold it against your chest 
  • Stand with your toes pointed slightly outwards, feet shoulder-width apart 
  • Bend your hips and knees before lowering your body as close to the ground as possible 
  • As you descend, remember to keep your arms close to the sides of your chest and elbows pointed down
  • Pause at the bottom of your squat before driving through your heels, legs and glutes to bring your body back to the starting position for one rep 


  • Sit on the edge of a secure chair or bench 
  • Position your hands hip-width apart
  • Extend your legs in front of you and slide your buttocks off the edge of the platform 
  • Keep your elbows slightly bent and fingers relaxed
  • Slowly bend your elbows to lower your body toward the floor until your elbows are bent approximately 90 degrees
  • As you descend, be sure to keep your hips as close to the platform as possible
  • Pause at the bottom of this movement, then press down through your hands to push yourself up to the starting position for one rep


  • Stand with your feet shoulder-width apart and knees slightly bent 
  • Hold a dumbbell in each hand just outside of your shoulder joint, with your arm bent and palm facing inward 
  • Contract your core before pressing the weights overhead until your arm is completely straight and your bicep is pressed against your ear 
  • Exhale as you are pressing the dumbbell upwards
  • Briefly pause at the top of this movement, then inhale as you slowly lower the weight back down to the starting position for one rep


  • Begin with your feet shoulder-width apart, and your toes pointed forward 
  • Step your right foot out as wide as possible before dropping your hips downward and straightening your left leg
  • Be sure to keep your right knee over your ankle as you lower your hips downward
  • Pause briefly at the lowest point before straightening your right leg and pushing yourself back to the starting position for one rep
  • Repeat the same motion on the left side 


  • Begin standing in front of a box or a bench 
  • Place both hands slightly wider than shoulder-width apart on a bench or box 
  • Step your legs back into a plank position keeping your body in a straight line and your head aligned with your spine 
  • Keep your glutes and core engaged 
  • Bend your elbows and slowly lower your chest down towards the box or bench
  • Once you are an inch or so above the bench, extend your arms and press yourself back to the starting position for one rep