Grab a mini loop and get sweaty! This 10-minute EMOM workout is a full-body workout that can be done anywhere to strengthen and tone your muscles. With only three exercises, this resistance band workout is one you'll have no trouble squeezing into your days!
You don't need to be a CrossFit athlete to reap the benefits of this 10-minute EMOM workout!
Many a fitness class use EMOM workouts because they're a sure-fire way to wor up a sweat. Plus, this at-home workout fits easily into any schedule.
Mini loops are one of my favorite pieces of workout equipment because they give you some external tension which is what helps both strengthen and sculpt your muscles. Check out the best mini band exercises to see what i mean.
And though this sweat session isn't completely a cardio workout, it does have a cardio aspect to it.
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 time you have left at the end of the repetitions, you rest before the next exercises. Moreover, 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 😉 If you love the EMOM style, check out this 12-minute EMOM workout at home too.
Need help getting started? Check out the Busy Mom's ULTIMATE GUIDE To Working Out At Home
The 10-Minute EMOM Workout
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 three rounds.
Hack: want to switch it up? Use dumbbells instead of a mini loop!
After the workout is done, don't forget to get in some active recovery exercise like foam rolling or mobility work if you have time!
| Deficit lunge | 10 per leg |
| Bodyweight knee extension | 12 |
| Plank row | 6 reps per arm |
Workout Printable PDF
Below is a PDF of the workouts for you to download (click the image). Here, you can record your weights and any notes.
Mark down the workouts and then as you go through them week by week strive to progress them by upping your weight, improving your form, or getting through the sets faster.
The EMOM Exercises
Below is a breakdown of the exercises you'll see in the fat loss workout. All you need is a mini band to perform them and add some extra tension. When it comes to home workouts, form and engagement are crucial. So, slow down and focus on making every rep COUNT.
Deficit Lunges
Using a bottom step or yoga blocks, stand upright, chest lifted, on the step while.
Step the left foot back onto the floor and begin bringing the knee down towards the floor as you hinge the upper body forward slightly.
Pause at the bottom and then reverse the movement and pull up your body with the right leg (don't push off the left foot!), extending the hips back into a standing position.
Quick Tips:
- Keep front knee in line with pinky toe
- Use glutes to extend the hip and return to start position
- Do not step back too far
- Drop back knee towards floor
Bodyweight Knee Extensions
Come into a kneeling position. Squeeze the glutes, reach the arms straight out in front of you and begin to lean backward (bringing your hips toward you heels) while keeping a straight line from the shoulders to hips to knees (don't bend at the hips).
Go as low as you can without breaking at the hips, then use your quadriceps to pull you back up.
Quick Tips
- Squeeze glutes to protect the back
- Only go as low as quads will allow
Plank Row
Come into a plank position with the glutes squeezed and feet shoulder-width apart. Place a mini loop under your hands.
Keep the hips squared and use the back muscles to row one arm up to your chest (pinching the shoulder blades together at the top) while maintaining the plank.
Pause and return the hand to the starting position. Repeat on the other side.
- Do not let low back arch/drop to the floor
- Use back muscles to row, not just arms
- Do not twist hips when rowing
Are Short Workouts Effective?
The short answer is.. yes! But also, it depends.
Resistance band EMOM workouts are a style of interval training and can be short in duration or longer depending on the workout.
EMOMs are a great way to work up a sweat in a short time (so is this 10-minute ab workout), take your muscles to fatigue (which is one aspect of building muscle and toning).
However, just like anything else your workout needs to reflect your goals. This 10-minute 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 10-minute EMOM workout at home is a great option for overall fitness, endurance, minor strength gains, and fat loss. But again, for fitness goals, it's progressive training that achieves results.
Likewise, if you have more time this 16-minute, no equipment EMOM is just as awesome!
Other At Home Workouts & Fitness Tips
- 10 minute bodyweight circuit
- 10 minute ab workout
- Combo exercises you need to save time
- 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
- Busy mom workout schedule
- 20 minute HIIT cardio workout
- Beginner-friendly, easy workouts
- Fitness tips for busy moms
- The best home workout equipment for small spaces
- How to make time for fitness as a new mom
- Benefits of strength training
Ditch the All-or-Nothing Trap
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Frequently Asked Questions About EMOM Workouts
Because the 10-minute workout consists of intervals, it is considered a HIIT workout. Though it's not a designated cardio workout, because it's done in intervals you will be breathless and your heart rate will be up.
Typically EMOM workouts range from 8-20 minutes depending on the number of exercises used and the intensity goals.
EMOM workouts can be done multiple times per week so long as you're getting the recovery your body needs. Normally this is done with a rest day between workouts. You can perform this at home workout 2-4 times per week.
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