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40-Minute EMOM Workout (Full Body)

Build total body strength and raise your heart rate with this full body EMOM workout! This EMOM workout with dumbbells supersets a strength exercise with a powerful HIIT cardio exercise. Count your reps and work at your pace.

This full body EMOM workout is a fun and challenging way to test your strength and muscular endurance.

You loved our Leg and Shoulder EMOM Workout, so today we’re bringing you a Full Body EMOM!

EMOM workouts (“every minute on the minute”) are efficient and scalable. An EMOM workout challenges you to complete a specific number of reps in one minute, so you can take the exercises at your pace. This EMOM workout includes one lower body circuit and one upper body circuit.

Combining dumbbell strength exercises and bodyweight exercises, this is an effective way to build total body strength and raise your heart rate at home. Add this to your home workout plan for a fun challenge!

two women performing a reverse lunge hold with one dumbbell held to the side in a total body EMOM workout

Build total body strength and challenge your cardiovascular and muscle endurance with this total body EMOM workout.

You can do this entire workout at home using just a set of dumbbells.

Add full body workouts like this one to your exercise routine 1-2 times a week to build muscle mass and increase endurance.

Workout Equipment:

Medium to heavy set of dumbbells. I suggest using heavier weights, anywhere from 8-25 lbs. We’re using 10-20 lb dumbbells for this EMOM workout.

Workout Instructions:

Follow along with the guided Full Body EMOM Workout video on YouTube, led by certified personal trainer, Lindsey Bomgren. 

Your Workout Looks Like This:

  • 2 Circuits (Lower Body Circuit and Upper Body Circuit)
  • 4 Exercises Per Circuit
  • EMOM Format (‘Every Minute On the Minute’. You complete the designated number of reps per exercise in one minute. Once you complete the reps, rest for the remainder of the minute.)
  • Repeat Each EMOM Circuit X 3 Sets (each circuit will be a 12-Minute EMOM)
  • Finish with a 1-Minute Ab and Core Burnout
woman performing a staggered deadlift in a total body EMOM workout

Prefer to Watch On YouTube?

youtube icon EMOM Workout

Workout Outline

CIRCUIT ONE: LEGS

  1. Uneven Squat (18 reps)
  2. Staggered Deadlift and Clean Squat (12 reps)
  3. Reverse Lunges (20 reps)
  4. Squat Jacks (30 reps)

CIRCUIT TWO: ARMS

  1. Push Ups (18 reps)
  2. Single Arm Back Row and Overhead Press (12 reps)
  3. Bicep Curls (20 reps)
  4. Burpees (12 reps)

ABS AND CORE FINISHER

  1. Weighted Sit Up for 1 Minute

8 Full Body Exercises

Uneven Squat

Targets: The glutes and quads. Holding a weight on one side of the body makes the load ‘uneven’ which requires additional core strength.

two women performing an uneven dumbbell squat, one with a dumbbell front racked and one woman with the dumbbell by her side in an emom workout

How To Do An Uneven Dumbbell Squat

  1. Begin in neutral standing position, feet shoulder-width distance apart. Hold one dumbbell in your right hand, either at your side or with the dumbbell “front racked” on the right shoulder.
  2. With chest up, lower down into a squat, pushing your hips back and down until your hips align with your knees (knees bent at 90 degrees). Drive knees out toward your pinky toes.
  3. Then drive through your heels, squeezing your glutes as you stand tall to return to the starting position.
  4. Switch sides for the next set, holding the dumbbell in your left hand.

Modification: If holding the dumbbell in a front racked position isn’t comfortable, you can hold the dumbbell down at your side.

Staggered Deadlift and Clean Squat

Targets: Legs, glutes, hamstrings, hips, quads, core and low back muscles.

two women performing a staggered deadlift and clean squat in one dumbbell in a full body EMOM workout

How To Do A Staggered Deadlift and Clean Squat

  1. Stand with feet hip-width apart, knees slightly bent. Hold one dumbbell in your right hand at your hip, palm facing in towards your body.
  2. Stagger your feet, so your left leg is slightly in front of your right foot. Kickstand your back right foot, right heel floating off the ground. Keep 80% of your weight in your front foot, 20% in your back toe.
  3. Maintain a staggered stance as you hinge at the hips. Push your hips back towards the wall behind you as you glide the dumbbell down the front of your leg; core tight.
  4. Then, drive through your heels to stand tall, bringing your right foot parallel to your left foot.
  5. As you stand, bring the dumbbell up towards your chest (this is the “clean” portion of the clean squat).
  6. Lower down into a squat position, lowering your hips down parallel to your knees. Driving your knees out toward your outer three toes. Keep the dumbbell up at chest level (front-racked).
  7. Drive through your heels to stand tall again, finding a staggered stance again by stepping your right foot back. That’s one rep.
  8. Lower the dumbbell back to the starting position and repeat this sequence of one staggered deadlift and one clean squat.

Reverse Lunge

Targets: Legs, glutes, quads and core.

two women performing a reverse lunge and dumbbell handswitch in a total body strength and HIIT emom workout at home

How To Do An Alternating Reverse Lunge

  1. Start standing in a neutral position, feet hip-width apart, holding a dumbbell in your left hand, palm facing in (hammer curl grip).
  2. Step your left foot back into a reverse lunge. Lowering your left knee towards the mat, aiming for 90-degree angles in both knees.
  3.  Then drive through your front, right heel to return to standing as you switch the dumbbell over to your right hand.
  4. Alternate, stepping the right foot back into reverse lunge, then the left foot. As you do so, alternate the hand that holds the dumbbell.

Modification: Option to omit the dumbbell hand switch and hold the dumbbell horizontally at shoulder height.

Squat Jack

Targets: Legs, glutes, quads, hamstrings, hips, calves and adductors (inner thighs).

two women performing squat jacks in a full body EMOM workout at home

How To Do Squat Jacks

  1. Start standing feet shoulder-width distance apart knees slightly bent.
  2. Lower down into a squat position, lowering your hips down parallel with your knees. Drive your knees out toward your outer three toes and tap the ground.
  3. Then, “jack” both legs in, pushing off the ground as you drive your hips forward to bring you to a standing position, sending the arms straight overhead.
  4. “Jack” your legs back out and lower back into a low squat position.

Modification: Make this a low impact exercise by stepping one foot out at a time rather than jumping or “jacking” the legs.

Push Up

Targets: Chest, shoulders, triceps, back, abs and core muscles.

two women performing push ups in a full body emom workout for women at home

How To Do Push Ups

  1. Start in a high plank position with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers. Pull your kneecaps up towards your belly, feet hip-width apart. Option to place your hands on weights if you have wrist pain.
  2. Hold this plank position, maintaining a straight line with your body, gaze slightly in front of you.
  3. Slowly lower your chest down towards the ground as your elbows fall back towards your hips (not out to the sides).
  4. Once at the bottom of your push up, exhale as you push back up into high plank position.

Modification: Substitute incline push-ups by placing your hands on a chair or bench; or drop to your knees for modified push ups.

Single Arm Back Row and Overhead Press

Targets: Mainly the latissimus dorsi (or lats; the largest back muscle), biceps, shoulders and core.

two women performing a single arm dumbbell back row and overhead dumbbell press in a total body EMOM workout

How To Do A Single Arm Back Row and Overhead Press

  1. Start with feet shoulder-width distance apart. Hold one dumbbell in your right hand, palm facing midline. Option to stagger the feet, stepping the right foot slightly behind the left foot, 80% of your weight in your front foot, 20% in your back toe.
  2. Hinge at the hips until your torso is parallel to the floor (neck in line with your spine, flat back, belly pulled in).
  3. Hold this bent over position while performing a single arm row on the right side. Pull the dumbbell in your right hand back towards your right hip; squeezing your back muscles.
  4. Control the dumbbell back down to the starting position and clean the dumbbell up to shoulder height.
  5. Perform a single arm overhead press by pushing the dumbbell overhead, locking out right elbow near right ear.
  6. With control, lower the dumbbell back down and repeat the sequence.

Bicep Curl

Targets: The biceps brachii (the front of your arms). This move hits both heads of the biceps muscle.

two women performing standard bicep curls with dumbbells in a full body emom workout

How To Do A Bicep Curl

  1. Start standing, feet shoulder-width apart and core engaged. Hold a dumbbell in each hand at your sides, palms facing outward (underhand grip or supinated grip).
  2. Exhale as you squeeze your bicep muscle to curl the weights up to shoulder-height. Think about keeping elbows tucked into your sides and shoulder blades pulled down.
  3. With control, slowly lower the dumbbells down to your sides. Return to the starting position and repeat.

Burpee

Targets: Legs, glutes, quads, hamstrings, calves, shoulders, chest, triceps, abs and core muscles.

one woman performing burpees and one woman performing a dumbbell squat and press out and overhead press in a full body strength and cardio workout

How To Do A Burpee

  1. Start in a low squat position, feet hip-width apart, knees driving out towards toes, aiming to get your thighs parallel to the ground. Hold for a second, then plant your hands on the mat and hop back to a high plank position.
  2. Hold high plank, shoulders over wrists, core engaged, tailbone tucked.
  3. Lower your chest to the mat. Option to lower chest all the way to the floor or perform a push up, elbows falling back towards your body.
  4. Return to high plank position.
  5. Hop your feet up to meet your hands (landing in a low squat position). Then, explode up, option to jump.
  6. Land softly in a low squat position.

Modification: Option to omit the burpee and instead perform a squat and dumbbell press out into a stand and dumbbell overhead press.

EMOM Workout FAQs

What Is An EMOM Workout?

EMOM stands for “every minute on the minute” and is a form of high-intensity interval training (HIIT) that challenges you to work at your pace. An EMOM workout is a rep-based workout format that requires you to perform the allotted number of repetitions of a particular exercise within 60 seconds or one minute of work. After completing the required reps, you rest for the remainder of the minute before moving onto the next exercise.

Are EMOM Workouts Effective?

Yes, EMOM workouts are a very effective form of training. They are an efficient way to build muscle, strength and endurance in a short period of time. The best EMOM workouts push your rep-pace during the work time and teach your body to recover quickly with limited rest time.

What Are The Benefits Of Combining Strength Training And HIIT For Women?

Strength training is important for increased muscle definition, weight loss and improved bone and joint health. HIIT training with weights can burn fat and calories both during and after the workout, build muscle, and improve heart health.

Pin This EMOM Workout:

Full Body EMOM workout - pin for pinterest

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5 comments
  1. When I first started this workout, I thought it would be easy. UH NO. This was CRAZY! I sweat GALLONS. It’s 2 days later and my body is still screaming! Can’t wait to do it again 🙂

  2. Phenomenal EMOM! You gave your voice to the Lord and gave a extraordinary work out! Really enjoyed this format, hope to see more of these in the future!

  3. This one was a real burner! Goal for next time is to try to pick up my pace, or stick with heavier weights for all the exercises (had to drop down after that first half-set of biceps!). Thanks for this new workout!