{"id":44577,"date":"2024-10-21T03:00:00","date_gmt":"2024-10-21T01:00:00","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/30min-emom-fullbody-workout\/"},"modified":"2025-05-16T11:41:57","modified_gmt":"2025-05-16T09:41:57","slug":"30min-emom-fullbody-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/30min-emom-fullbody-workout\/","title":{"rendered":"Workout of the week: 30-min EMOM full-body workout"},"content":{"rendered":"\n<p><strong>ALL&nbsp;LEVELS&nbsp;<\/strong>\/&nbsp;EMOM full-body workout&nbsp;\/ 30 minutes<\/p>\n\n\n\n<p><strong>Equipment<\/strong>: Kettlebells &amp; dumbbells<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>EMOM<\/strong>&nbsp;might seem like a cryptic code you&#8217;d find in a secret agent&#8217;s handbook, but it&#8217;s just a type of HIIT (high-intensity interval training) workout that will inject some spice into your workout routine.&nbsp;<strong>It stands for &#8220;Every Minute On the Minute,&#8221; which means you must complete a set of reps within 60 seconds. Nail it, and you&#8217;ve earned the rest of the minute to rest; if you fall short, you&#8217;ll get no time to stop.&nbsp;<\/strong><\/p>\n\n\n\n<p>That&#8217;s the plan with this&nbsp;<strong>EMOM full-body workout.&nbsp;<\/strong>It has&nbsp;<strong>4&nbsp;exercises, 10 to 15 reps,<\/strong>&nbsp;to complete in&nbsp;<strong>6 rounds<\/strong>. As a bonus, you&#8217;ll have&nbsp;<strong>one spare minute to rest after completing the&nbsp;4&nbsp;exercises<\/strong>. In total,<strong>&nbsp;this session will take you 30 minutes to complete.&nbsp;<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Goblet squats <\/li>\n\n\n\n<li>Deadlift to row <\/li>\n\n\n\n<li>Push-ups <\/li>\n\n\n\n<li>Curl to shoulder press <\/li>\n<\/ol>\n\n\n\n<p><strong>Ready? Let&#8217;s do this!<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/www.instagram.com\/evofitness_austria\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en.jpg\" alt=\"\" class=\"wp-image-46828\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en.jpg 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-960x422.jpg 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-768x338.jpg 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-480x211.jpg 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-640x281.jpg 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-720x316.jpg 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT SETUP<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>4 exercises<\/li>\n\n\n\n<li>10 to 15 reps<\/li>\n\n\n\n<li>EMOM<\/li>\n\n\n\n<li>6 rounds<\/li>\n\n\n\n<li>30 minutes total<\/li>\n\n\n\n<li>Equipment: Kettlebells &amp; dumbbells<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT EXERCISE LIST<\/h2>\n\n\n\n<p><strong>6 rounds<\/strong><\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1 &#8211; GOBLET SQUATS<\/h3>\n\n\n\n<p><strong>10-15 reps<\/strong><\/p>\n\n\n\n<ul id=\"block-d4e799d3-7ac3-457b-9284-06dfb5f9e8a6\" class=\"wp-block-list\">\n<li>Hold two kettlebells, one in each hand.<\/li>\n\n\n\n<li>Keep your core tight.<\/li>\n\n\n\n<li>Drive your hips up.<\/li>\n\n\n\n<li>Keep your weight through the centre of your feet.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2 &#8211; DEADLIFT TO ROW<\/h3>\n\n\n\n<p><strong>10-15 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Standing up proud, hold two dumbbells in each arm.&nbsp;<\/li>\n\n\n\n<li>Now, bend forward until your upper body is slightly parallel to the ground. Your back should remain under tension\/straight throughout the motion.&nbsp;&nbsp;<\/li>\n\n\n\n<li>Row the dumbbells up and down one time. Bend your elbows and retract your shoulder blades.&nbsp;<\/li>\n\n\n\n<li>With your arms returned to the lower position, raise your upper body back up.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3 &#8211; PUSH-UPS<\/h3>\n\n\n\n<p><strong>10-15 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Start in a plank position with arms straight, shoulders above wrists, and body in a straight line.<\/li>\n\n\n\n<li>Engage the core and glutes.<\/li>\n\n\n\n<li>Keeping the shoulders over the wrists, lower the whole body towards the floor, dropping comfortably as low as you can.<\/li>\n\n\n\n<li>Push the body upwards and return to the start position.<\/li>\n\n\n\n<li>Repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4 &#8211; CURL TO SHOULDER PRESS<\/h3>\n\n\n\n<p><strong>10-15 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Grab two dumbbells with adequate weight for your fitness level.&nbsp;&nbsp;<\/li>\n\n\n\n<li>Standing up straight, have the dumbbells resting at your sides with the palms facing inwards.&nbsp;<\/li>\n\n\n\n<li>Slowly raise your forearms forward until your wrist rests above your elbow.<\/li>\n\n\n\n<li>Now explosively lock out your arms and raise the dumbbells above your head.<\/li>\n\n\n\n<li>Hold the position for a second and return to the starting point by reversing the motion.<\/li>\n\n\n\n<li>Repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">That&#8217;s it for this EMOM full-body workout. Find your next challenge below: <\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/evofitness.at\/en\/30-min-zone-2-cardio-workout\">30-min zone 2 cardio workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/15min-lower-body-strength-workout\/\">15-min lower body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-minute-emom-strength-workout\/\">20-min EMOM strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/30min-upper-body-strength-workout\/\">30-min&nbsp;upper body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/35min-fullbody-strength-workout\/\">35-min full-body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/16min-back-and-shoulder-workout\/\">16-min back and shoulder workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-minute-metabolic-strength-workout\/\">20-min metabolic strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/25-min-shoulder-strength-workout\/\">25-min shoulder strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/emom-lower-body-workout\/\">24-min EMOM lower-body workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-min-functional-bodyweight-workout\/\">20-min functional bodyweight workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/12-min-metabolic-strength-workout\/\">12-min metabolic strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/30-min-strength-emom-workout\/\">30-min strength EMOM workout<\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/join.evofitness.at\/7-day-trial\/?utm_source=website&amp;utm_medium=blog-medium&amp;utm_campaign=7-day-trial\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1.png\" alt=\"evo at trial cta 7 days blog male\" class=\"wp-image-56837\" style=\"width:1024px\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1.png 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-960x422.png 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-768x338.png 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-480x211.png 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-640x281.png 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>ALL&nbsp;LEVELS&nbsp;\/&nbsp;EMOM full-body workout&nbsp;\/ 30 minutes Equipment: Kettlebells &amp; dumbbells EMOM&nbsp;might seem like a cryptic code you&#8217;d find in a secret&#8230;<\/p>\n","protected":false},"author":7,"featured_media":44578,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"none","_seopress_titles_title":"Workout of the week: 30-min EMOM full-body workout | EVO Fitness","_seopress_titles_desc":"Time to get stronger in just 30 minutes with this EMOM (Every Minute On the Minute) full-body workout. Check it out!","_seopress_robots_index":"","footnotes":""},"categories":[103],"tags":[936,981,126,935],"class_list":["post-44577","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-move","tag-wow","tag-emom-workout","tag-workout","tag-workout-of-the-week"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44577","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/comments?post=44577"}],"version-history":[{"count":1,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44577\/revisions"}],"predecessor-version":[{"id":54667,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44577\/revisions\/54667"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media\/44578"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=44577"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=44577"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=44577"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}