Short on time but still want a workout that actually feels like something? This 10-Minute EMOM Workout is one of the fastest ways to boost your heart rate, and get in a full-body session at home. With just a few exercises and a simple timer, you’ll work hard, rest smart, and be done before your coffee gets cold.
A Quick Look At The Workout
- 💭Equipment: Resistance band
- ⏲️Duration: 10 minutes
- 📖 Warm up: Not necessary
- 📋Intensity: High intensity
- 📖 Frequency: 2-4 days per week.
- ⭐ Muscles used: You'll be primarily focusing on the upper and lower body muscles.
SUMMARIZE & SAVE THIS CONTENT ON
You don’t need to be a CrossFit athlete to benefit from a 10-minute EMOM workout.
EMOM (every minute on the minute) workouts are popular for a reason, they’re simple, effective, and a guaranteed way to work up a sweat at home.
Here’s how it works: set a timer for 1-minute intervals, complete the reps as quickly as you can (with good form), then rest for the remaining time. The faster you move, the more rest you get.
And while the first round might feel manageable, each round gets tougher as fatigue sets in.
This workout also uses mini bands to add extra tension, one of the easiest ways to build strength at home. If you’re new to them, check out these mini band exercises.
👉 If you end up loving this style, try this 12-minute EMOM workout at home next.
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Why It Works
EMOM workouts work because they combine structure and intensity, making them perfect for busy moms who want something quick, effective, and easy to follow (though this is a great workout for moms on busy days, too).
- Built-in rest keeps you moving with purpose.
- Short duration makes them easy to stay consistent.
- Full-body focus = strength + cardio in one.
And because each round gets harder as you fatigue, you get a lot done in very little time.
The 10-Minute EMOM Workout
This full-body EMOM uses just 3 exercises to challenge your strength, core, and endurance. It’s simple, effective, and easy to repeat when you need a quick win.
How to perform it: Set a timer for 1-minute intervals. At the start of each minute, complete the reps, then rest for the remaining time.
Move through all exercises and repeat for 3 rounds. The faster you complete the reps, the more rest you get.
Make it harder: Use dumbbells instead of a mini loop or any of these ideas to make workouts more intense at home.
After the workout is done, don't forget to get in some active recovery exercise like foam rolling exercises 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.
How To Perform The 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. (learn more about the benefits of resistance bands). 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.
Quick tips
- 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?
Yes, short workouts can be very effective when done with enough intensity (check out this intermediate bodyweight circuit).
EMOM workouts are a form of interval training that helps you build endurance, work your muscles to fatigue, and get a solid full-body workout in a short amount of time.
That said, results come from progression. A 10-minute workout is great for consistency, energy, and fat loss, but long-term results come from following a structured plan that builds over time.
If you’re ready for that next step, 6-Weeks to STRONG gives you a simple, progressive plan so you can keep getting stronger without guessing what to do next.
Ditch the All-or-Nothing Trap
The Kickstart & Thrive Bundle is where busy moms keep things simple with quick, strength-building workouts you can actually fit into your day, plus protein-packed snacks that give you energy and taste like dessert but don't add extra time in the kitchen.
EMOM Workout FAQs
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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