{"id":44636,"date":"2024-09-30T03:00:00","date_gmt":"2024-09-30T01:00:00","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/20-minute-emom-strength-workout\/"},"modified":"2025-05-16T11:44:00","modified_gmt":"2025-05-16T09:44:00","slug":"20-minute-emom-strength-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/20-minute-emom-strength-workout\/","title":{"rendered":"Workout of the week:\u00a020-min EMOM strength workout"},"content":{"rendered":"\n<p><strong>ALL LEVELS&nbsp;<\/strong>\/ EMOM strength workout&nbsp;\/ 20 minutes<\/p>\n\n\n\n<p><strong>Equipment<\/strong>: Dumbbells &amp; hip thrust machine<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Time-based workouts have gained popularity recently thanks to their efficiency, variety, and ability to deliver intense results quickly<\/strong>. Plus, there are plenty of these high-intensity interval training (HIIT) types to choose from; you can go for <strong><a target=\"_blank\" href=\"https:\/\/evofitness.at\/en\/tabata-emom-amrap-hiit\/\" rel=\"noreferrer noopener\">AMRAPs<\/a><\/strong><a target=\"_blank\" href=\"https:\/\/evofitness.at\/en\/tabata-emom-amrap-hiit\/\" rel=\"noreferrer noopener\">, <\/a><strong><a target=\"_blank\" href=\"https:\/\/evofitness.at\/en\/tabata-emom-amrap-hiit\/\" rel=\"noreferrer noopener\">Tabatas<\/a>, AQAPs<\/strong> <strong>or<\/strong> <strong>EMOMs. <\/strong>The latter stands for <strong>Every Minute on the Minute, <\/strong>and, as you can see by the name of this article, is the focus of today&#8217;s workout. The method is simple: <strong>you must complete a set number of reps for a specific exercise within just one minute. Finish ahead and earn bonus rest time; fall short, and there&#8217;s no rest for you.<\/strong><\/p>\n\n\n\n<p>That is the thrill you&#8217;ll find in this <strong>EMOM strength workout. <\/strong>It has only\u202f<strong>4 exercises<\/strong>, each with a different number of reps, and each to perform within 1 minute. You&#8217;ll do\u202f<strong>5 rounds with no rest in between<\/strong>. All combined, this workout should take you around\u202f<strong>20 minutes to complete<\/strong>.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Dumbbell box step-ups <strong>26x<\/strong><\/li>\n\n\n\n<li>Renegade row <strong>16x<\/strong><\/li>\n\n\n\n<li>Curl to shoulder press <strong>15x<\/strong><\/li>\n\n\n\n<li>Hip thrust <strong>25x<\/strong><\/li>\n<\/ol>\n\n\n\n<p><strong>Ready to conquer this EMOM? Let&#8217;s go!<\/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>5 rounds<\/li>\n\n\n\n<li>EMOM (Every Minute On the Minute)<\/li>\n\n\n\n<li>20 minutes<\/li>\n\n\n\n<li>Equipment: Dumbbells, barbell &amp; kettlebell<\/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>5 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; Dumbbell box step-ups<\/h3>\n\n\n\n<p><strong>26 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Grab and hold the dumbbells in your hands.&nbsp;<\/li>\n\n\n\n<li>Step up with the right foot \u2014 press through the heel to straighten the leg.<\/li>\n\n\n\n<li>The left foot should then meet the right one on the top of the step.&nbsp;<\/li>\n\n\n\n<li>Bend your right knee and step down with the opposite foot.<\/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\">2 &#8211; Renegade row<\/h3>\n\n\n\n<p><strong>16 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Grab two dumbbells and set your body up in a high plank position.&nbsp;<\/li>\n\n\n\n<li>Your hands and feet should be more than shoulder-width apart.<\/li>\n\n\n\n<li>Now lower your body until your chest is parallel to your hands.<\/li>\n\n\n\n<li>Push up with power and start rowing one dumbbell up to your chest, and then the other.<\/li>\n\n\n\n<li>Slowly return to the starting position.<\/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; Curl to shoulder press <\/h3>\n\n\n\n<p><strong>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:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4 &#8211; Hip thrust <\/h3>\n\n\n\n<p><strong>25 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Position yourself in the machine, placing your feet hip-wide apart and at a distance that keeps your shins vertical when extending the hip (see video).<\/li>\n\n\n\n<li>Lower the cushion on your pelvis.<\/li>\n\n\n\n<li>Drive your hips up, lifting the weight. In the top position, your knees should be bent at a 90-degree angle, and your shoulders should be near the top of the bench, with your body forming a straight line between them.<\/li>\n\n\n\n<li>Pause at the top of the lift and squeeze your glutes, then lower your hips slowly.<\/li>\n\n\n\n<li>Lower your hips and 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\">Below, you can find plenty of workouts to choose from after this EMOM strength workout:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\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\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/35-min-chest-and-triceps-workout\/\">35-min chest and triceps workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/fullbody-workout-time\/\">Full-body workout for time<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-min-pyramid-fullbody-workout\/\">20-min pyramid full-body workout<\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/evofitness.at\/en\/memberships\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png\" alt=\"evo at standard sales campaign blog en\" class=\"wp-image-56816\" style=\"width:1024px;height:auto\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-960x422.png 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-768x338.png 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-480x211.png 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-640x281.png 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>ALL LEVELS&nbsp;\/ EMOM strength workout&nbsp;\/ 20 minutes Equipment: Dumbbells &amp; hip thrust machine Time-based workouts have gained popularity recently thanks&#8230;<\/p>\n","protected":false},"author":7,"featured_media":44637,"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:\u00a020-min EMOM strength workout | EVO Fitness","_seopress_titles_desc":"Boost your strength in just 20 minutes with our EMOM strength workout, perfect for maximum gains in minimal time.","_seopress_robots_index":"","footnotes":""},"categories":[103],"tags":[126,935,936,1138],"class_list":["post-44636","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-move","tag-workout","tag-workout-of-the-week","tag-wow","tag-emom-strength-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44636","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=44636"}],"version-history":[{"count":1,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44636\/revisions"}],"predecessor-version":[{"id":54676,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44636\/revisions\/54676"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media\/44637"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=44636"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=44636"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=44636"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}