12 Minute EMOM Workout At Home

An energizing bodyweight EMOM workout that will challenge your fitness endurance! EMOM stands for every minute on the minute and is a great way to get an at-home workout done in little time.

This home workout is designed to target your entire body and can be done anywhere without any equipment. Get ready to sweat, push yourself, and enjoy the energy rush afterward!

A four-exercise EMOM workout that targets the entire body. It’s a speedy workout that you can rock at-home with the kiddos running about!

The workout is geared towards slow, controlled strength exercises that will help you improve posture, mobility, and get stronger long-term- just like the SMASH Workout Program.

This EMOM workout at home takes a mere 16 minutes and is low-impact, so perfect for beginners. Plus, it's an easy way to get the kids involved and sweating!

Use this at-home interval workout to get fit and stay fit when you're short on time (here's another great EMOM workout that only takes 10 minutes!)

What Does EMOM Mean?

The word EMOM means every minute on the minute. Thus, you'll set your timer for minute-long intervals. Begin the first exercise and get through the repetitions as fast as you can (with proper activation!). 

Whatever the remaining time is at the end of the repetitions you rest before the next exercises. Meaning, the faster you do the reps the more rest you get.

However, while the first round may seem easy, the subsequent rounds become more challenging due to fatigue. Thus, they take you longer 😉

Need help getting started? Check out the Busy Mom's ULTIMATE GUIDE To Working Out At Home

Exercises In The Workout

Curtsy Lunge	10/leg
Push Ups	8
Crossack Squat	5/leg
Down Dog With Spider Crunch	5/leg

Perform the exercises in order for the prescribed number of repetitions. Have a timer set for one minute. When the timer goes off, start the next exercise.

Continue through the exercises for a total of five rounds.

Are EMOM Workouts Effective?

The short answer is.. yes! But also, it depends.

Most emom workouts use bodyweight exercises like push ups as their base. This is awesome. However, like any other kind of training, the exercises still need to be progressed (made harder) after time.

Bodyweight EMOM workouts are a style of interval training and can be short in duration or longer depending on the workout.

They're an easy addition to your daily routine.

However, just like anything else your workout needs to reflect your goals. This resistance band EMOM will target your entire body and work up a sweat. However, it won't get you closer to doing your first pull-up hehe. Likewise, keep in mind to achieve goals workouts need to be progressive.

This EMOM workout at home is a great option for overall fitness, endurance, minor strength gains, and fat loss (as is this banded at home EMOM workout).

But again, for fitness goals, it's progressive training that achieves results.

Exercise Tips For The EMOM Workout At Home

Don't forget to make sure your form is spot on and that you're activating the muscles you should be!

If you're new to at-home workouts, it's engagement and activation that give you the best results. Not flying through the exercises.

Though you don't need equipment, it is handy to have a yoga mat for some of the exercises.

And of course, if you need more motivation, you can check out these follow-along workouts as well!

Though you don't specifically need a warm up for this bodyweight EMOM, if you want to add a few extra minutes here's a quick total body warm up.

Curtsy Lunge

• Stand upright in a comfortable position. Step the left foot back and across the line of the left leg.
• Lower the knee toward the floor while hinging slightly at the hips. Keep the foot of the right leg fully on the floor.
• Push through the right foot and return the left foot back to the starting position.

Push-Ups

• Starting position: plank position with your hands in line and ever so slightly wider than your shoulders.
• Squeeze the glutes and ensure the front core muscles are engaged.
• Tuck the elbows back as you lower your body towards the floor keeping the neck neutral.
• Pause briefly at the bottom before reversing the movement and returning to the starting position.

Crossack Squats

1. Stand with your feet much wider than shoulder-width apart. Keep the right leg straight as you push your hips back and start to bend the left leg and sink down.
2. Keep the left foot fully on the ground and aim to touch your bum to the back of your calf. While doing this, the right leg can rotate so that the toe points up.
3. Reverse the movement and come to the top of the position.

Down Dog Crunch & Spider Crunch

1. Start in plank position and push yourself back into a down dog position with the hips up.
2. Lift your left leg and begin to round your back and bring your shoulders back over your hands.
3. As you do, bring the knee to the side of the left elbow.
4. Push back into the starting position and repeat on the opposite leg.

Other Fitness Tips & Home Workouts For Busy Moms

• 10 minute bodyweight circuit
• Easy ab workout at home for beginners
• Combo exercises you need to save time
• How to do push ups as a beginner
• Everything you need to know about home workouts
• The best workout for busy moms
• 6-week fat loss plan
• 25+ at-home workouts for weight loss
• Mommy and me workout
• How to make time for fitness as a new mom
• Benefits of strength training

Frequently Asked Questions About Bodyweight EMOM Workouts