Workout of the week: 18-min EMOM strength workout

17th February 2025

ALL LEVELS / EMOM strength workout / 18 minutes

Equipment: Barbell, kettlebell, gym bench & incline chest press machine

February may be the shortest month of the year, but it’s proof that big things come in small packages — just like EMOM workouts. Short for “Every Minute On the Minute”, this HIIT (high-intensity interval training) style challenges you to perform reps of an exercise at the start of every minute, using the remaining seconds to rest. It’s fast, intense, and perfect for making every moment of your workout count.

Today, we bring an EMOM strength workout with a twist: instead of completing your reps within 1 minute, you’ll have 2 minutes to finish. This workout has 2 different groups of 3 exercises performed over 4 rounds. Each round should take you no longer than 2 minutes, with your rest time depending on how quickly you complete your reps. You’ll also get a 1-minute rest between groups, meaning this workout will take around 18 minutes to complete.

1st group

Barbell shoulder press 20x
Barbell squat 20x
Kettlebell swings 10x

2nd group

Barbell hip thrust 20x
Barbell deadlift 20x
Incline chest press 10x

Ready? Let’s start this EMOM!

WORKOUT SETUP

2 groups with 3 exercises each
4 rounds
EMOM with 2 minutes
18 minutes total
Equipment: Barbell, kettlebell, gym bench & incline chest press machine

WORKOUT EXERCISE LIST

4 rounds

1st EMOM

1 – BARBELL SHOULDER PRESS

20 reps

Stand with your feet shoulder-width apart, holding a barbell with a pronated (overhand) grip at upper-chest height.
Exhale as you push the barbell straight upward.
At the top of the movement, shrug your shoulders to raise the barbell even higher.
Inhale as you reverse the motions and lower the barbell to the starting position in a controlled manner.
Do not lock your elbows out; use a grip wider than shoulder width.
To move your head out of the way of the bar, rock your body slightly forward as the bar ascends and slightly backward as the bar descends.
Your head should be facing forward, not looking up.
Keep your elbows a little forward, not directly out to the sides, and your wrists directly above your elbows.

2 – BARBELL SQUAT

20 reps

Load a barbell on a rack at upper-chest height.
Step under the barbell so that it rests on the back of your shoulders. Grasp the bar at each side.
Dismount the barbell and step backwards carefully. Your feet should be shoulder-width apart and pointing slightly outwards.
Inhale as you squat down by simultaneously pushing your butt backwards and bending your knees forward. Keep your torso upright, and descend until your knees bend at a 90-degree angle.
Exhale as you push your body back up to the starting position, driving through your heels and keeping your torso upright. Repeat
Keep your back straight, torso upright, head up, and feet flat.
Keep your knees and feet pointing in the same direction.

3 – KETTLEBELL SWINGS

10 reps

Hold the kettlebell with both hands.
Hinge the hips to initiate the swing movement.
Rapidly drive hip extension to swing the kettlebell upwards.
Control your swing descent with a hip hinge by swinging the kettlebell between your legs.
Repeat.

2nd EMOM

1 – BARBELL HIP THRUST

20 reps

Place a loaded barbell next to and parallel to a bench.
Slide your legs under the barbell. Sit on the floor with your back against the side of a bench. The barbell should be over your hips.
Grasp the barbell at each side. This is your starting position.
Bend your knees and place your feet flat on the floor, approximately shoulder-width apart.
Keep your torso rigid, and exhale as you raise the barbell by extending your hips until fully extended.
Hold for a count of two and squeeze your glutes.
Inhale as you lower the barbell by flexing your hips. Do not allow the barbell to touch the floor. Repeat.
To prevent the bench from tipping over, place it against a wall.
If the barbell hurts your pelvis, use padding.
Do not allow your back to slide up and down against the side of the bench.
Keep your torso rigid. Your back shouldn’t arch, and your pelvis shouldn’t tilt.
All of the movement should occur in your hips.

2 – BARBELL DEADLIFT

20 reps

Stand with your feet under the barbell, hip-width apart. When you look down, the barbell should run halfway over your feet.
Bend down and grasp the barbell with a shoulder-width grip.
Keeping your torso upright and your back and arms straight, stand and pull the bar up the front of your legs, driving with your legs.
At the top of the movement, squeeze your glutes, pull your shoulders back, and exhale.
To return the bar to the floor, push your butt back and lower the bar down the front of your legs, keeping your back straight.
Once the bar passes your knees, bend your knees and lower the bar to the floor.
Keep your arms and back straight, your torso upright, and your feet and knees pointing in the same direction.
At the top of the lift, do not hyperextend your back.
Keep the barbell close to your body to improve mechanical leverage.

3 – INCLINE CHEST PRESS

10 reps

Lean back and press your feet actively onto the floor.
Find a symmetrical grip that lets your forearms stand almost parallel to the floor in the starting position.
Engage your core and press forward and up with as much as possible.
Make sure your back stays in contact with the cushion behind you.
Repeat.