EMOM 20-Minute Total Body Workout

20 minute total body conditioning wrapped up in a pretty little EMOM {every minute on the minute} package. But don’t let this pretty little bodyweight + dumbbell workout fool you; these six exercise collide for a breathless, total body shred!

emom 20 minute total body workout

Remember that Calorie Torching Kettlebell HIIT Workout I used on vacation in Florida? It’s still one of my favorite traveling workouts if you have access to a kettlebell or heavy dumbbell. In fact, I did it this past weekend when I was in Huntington Beach, California.

Fortunately, after changing hotels {our first hotel was pretty rough around the edges}, I had access to a small workout room with dumbbells.

And since my travel schedule is amping back up I thought I’d share another favorite HIIT workout that you can do almost anywhere as long as you have access to a medium set of dumbbells {8-20 lbs}.

This total body workout comes wrapped up in a pretty little EMOM package, which stands for every minute on the minute. In this case you’re dividing the exercises between the even and odd minutes. It’s explained in greater detail below; but it’s one of my favorite ways to workout when I’m on the road because you’re held accountable by a timer.

This workout is easy to follow, short on time, and the repetition of the six exercises will make you sore. Call me crazy but I love feeling muscling soreness because it means my workout was actually worth my time. But achieving muscle soreness with my traveling workouts has always been a challenge…until this workout!

{music: Glee, Hit Me With Your Best Shot + One Way Or Another Lyrics {New Direction + TroubleTones}, get more songs currently rocking my workout playlist here}

the workout: emom 20 minute total body workout

Set a timer for 20 minutes. Every minute on the even minutes {20, 18, 16…} you’ll complete the even minute circuit; complete the number of reps listed next to each exercise. You’ll do the same for the odd minutes {19, 17, 15…}. if you finish before the minute is up that’s your rest time.

Each EMOM circuit contains one dumbbell-based exercises. I recommend using a medium set of dumbbells {8-20 lbs.}.

However, if you are traveling and do not have access to dumbbells you can always sub the dumbbell exercises for bodyweight exercises. I’ll be traveling again this weekend and I plan to substitute the dumbbell curl + press for inverted shoulder push ups and just do alternating bodyweight lunges instead of alternating dumbbell lunges. 

EMOM — Even Minutes:

  • 7 Belly Flop Burpees
  • 10 Split Jumps
  • 14 Dumbbell Curl + Press

EMOM — Odd Minutes:

  • 7 Plyo Tuck Jumps
  • 10 Push Up + Pop Up
  • 14 Alternating Dumbbell Lunges

see video above for complete workout and proper exercise form.

belly flop burpees – 7 reps

belly flop burpee

how to do it:

  1. Start with feet a little bit wider than hip-width distance apart, weight in your heels, chest lifted.
  2. Lower down into the bottom of a squat, keeping the weight in your heels and chest lifted.
  3. While at the bottom of your squat, plant your hands on the ground in front of your and jump or step back to high plank.
  4. Maintaining a tight core lower yourself all the way down to the ground; using push up form to lower all the way down to your stomach, leading with your chest. Option to drop to your knees and lower to the ground if needed.
  5. Release your hands when your chest meets the floor.
  6. Then replant your hands near your chest and push yourself back up to high plank, again option to drop to your knees if needed.
  7. Once in high plank hop or step your feet back in coming to the bottom of a low squat and then drive through your heels, exploding up into a standing position as you squeeze glutes and hamstring. Or explode up leaving the ground as you clap your hands over your head. That is one rep.
  8. Repeat this movement at a fast-pace for the number of repetitions listed.

modify: options are listed throughout the exercise description to step backward and forward instead of hopping back into high plank and forward into the bottom of the squat. Also, options to remove the belly flop push up and hop at the top of the burpee.

make it harder: hold very tight form throughout the entire movement, challenging yourself to a strict push up at the bottom of the belly flop burpee and adding an explosive jump at the top of the burpee.

split jumps – 10 reps

split jumps

how to do it:

  1. Take a large step backwards with your left foot and lower your body towards the floor into a reverse lunge. Both legs should be bent at a 90-degree angle at the bottom of the lunge. Keeping your front, right knee behind your toes.
  2. With your core engaged, explode up, pushing off the bottoms of both feet jumping straight up. Switch the position of your feet in midair, landing in a low lunge position this time with your right foot back and your left food forward.
  3. Without rest, repeat this movement for 10 repetitions alternating legs as you jump. Make sure your back leg is bent directly underneath your body and your front leg is bent at 90 degrees at the knee and hip.

modify: Skip the jump and perform 10 alternating front lunges. 

make it harder: Challenge yourself to jump as high as you possibly can between each split jump and softly land in a low lunge position with knees at a 90 degree angle. If you want even more of a challenge you can hold dumbbells of desired weight in each hand and complete the exercise with weights at your sides.

dumbbell curl + overhead press – 14 reps

dumbbell bicep curl to overhead press

how to do it:

  1. Stand in neutral position, feet shoulder width distance apart, slight bend in your knees and arms at your sides.
  2. Hold dumbbells in comfortably in front of you, writs facing outward, away from your body.
  3. Curl the weights up simultaneously, rotating your palms inward to face your shoulders.
  4. Once at the top of the curl push both arms straight above you, overhead, again rotating your wrists as you go so your palms face each other or forward at the top of the movement. Lock out your elbows at the top of the overhead press, but do not arch your back as you press the weight overhead; your shoulder blades should be pulled back and down throughout the entire press.
  5. Lower both weights down at the same time in the reverse order, returning to neutral standing position with weights at your sides.
  6. Repeat this movement for 14 repetitions.

modify: Perform the exercise one arm at a time, alternating the curl to press movement on the left and right arms. You may also decrease weight as needed. 

make it harder: Increase weight to challenge yourself, maintaining good form. Be sure to lock out the elbows at the top of the overhead press. 

plyo tuck jumps – 7 reps

plyo tuck jump

how to do it:

  1. Begin in neutral standing position, feet shoulder width distance apart, arms at your sides.
  2. Lower down into a squat position, butt back, weight in your heels, chest lift, core engaged and gaze slightly forward. Try to lower low enough that you can touch your fingertips to the ground at your sides.
  3. Then explode up, driving your knees towards your chest, attempting to touch them to the palms of your hands as you perform a tuck jump.
  4. As you come back to the ground, land softly, keeping your knees slightly bent.
  5. Repeat this movement for 7 repetitions at a rapid pace, without stopping between jumps.

modify: You can always remove the plyometric and perform rapid air squats. Or modify the jump, but just leaving the ground as much as you can without pulling your knees towards your chest for a tuck jump.  

make it harder: Challenge yourself to get as low in the starting squat position as possible and gain as much air as possible for each tuck jump. Do not take rest between jumps, but move directly into the next repetition. 

push up + pop up – 10 reps

push up to pop up squat

how to do it:

  1. Start in high plank position with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers, pulling your kneecaps up towards your belly and pushing your heels towards the wall behind you.
  2. Hold this position maintaining a straight line with your body, flat back, tight core, and neck in-line with spine, gaze slightly in front of you.
  3. Slowly lower your chest down towards the ground, keeping your elbows pinned to your sides. Maintain a straight line with your body; head, chest and legs in one straight line.
  4. Once at the bottom of your push up, push back up into high plank position.
  5. At the top jump your feet in towards your hands, shoulder width distance apart, getting your feet firmly planted.
  6. Push your hands off the ground and come up into a low squat position, hand facing outward in front of your chest.
  7. Lead with your hands/chest as you start back down towards the ground, jumping your feet back into high plank.
  8. Repeat movement for 10 repetitions.

modify: Option to remove the push up or drop to one or both knees to perform the push up. You may also walk or step your feet forward from the high plank to low squat position instead of jumping your feet forward. 

make it harder: Add a squat jump at the top, exploding off the ground and landing in a squat position to continue the movement.

alternating dumbbell lunges – 14 reps

alternating dumbbell lunges

how to do it:

  1. Begin in neutral standing position, feet shoulder width distance apart, arms holding the dumbbells at your sides.
  2. Step forward with your right foot into a lunge position –  right knee bent at 90 degrees at the knee and hip and left knee bent directly underneath your body. Keeping your front, right knee behind your toes.
  3. With your core engaged, push back off your right, front foot to return to starting standing position.
  4. Step forward with left foot and repeat this alternating lunge movement for 14 repetitions. 

modify: Remove the dumbbells and perform alternating bodyweight lunges with your hands at your sides, working on keeping your core engaged as you explode off your front leg.

make it harder: Increase the weight of your dumbbells to make the exercise more challenging.

the outfit: onzie + lorna jane

onzie tuxedo black mesh capris

lorna jane mesh tank

underarmor cross training shoes

garmin vivosmart

onzie tuxedo black mesh capris

emom 20 minute total body workout

Set a timer for 20 minutes. Every minute on the even minutes {20, 18, 16…} you’ll complete the even minute circuit; complete the number of reps listed next to each exercise. You’ll do the same for the odd minutes {19, 17, 15…}. if you finish before the minute is up that’s your rest time.

EMOM — Even Minutes:

  • 7 Belly Flop Burpees
  • 10 Split Jumps
  • 14 Dumbbell Curl + Press

EMOM — Odd Minutes:

  • 7 Plyo Tuck Jumps
  • 10 Push Up + Pop Up
  • 14 Alternating Dumbbell Lunges

is this your first time doing an emom workout? are you a fan of this style of hiit training? tell me in the comments below!

pin this workout

emom 20 minute total body workout | 20 minute total body conditioning wrapped up in a pretty little EMOM {every minute on the minute} package. but don't let this pretty little bodyweight + dumbbell workout fool you; these six exercise collide for a breathless, total body shred! | see video for complete workout | www.nourishmovelove.com

8 comments
  1. are you kidding me with this workout? i was barely getting to exercise 3 in each circuit before the minute was up, so after 10 minutes i started over and did a 20 minute amrap with these six exercises (and got through five rounds – nowhere near the 10 in the emom workout.

    i just discovered your site and pumps andiron and love the variety of exercises and structures in the workouts on both sites. i workout at home at night, after my young kids go to sleep. i tried bbg and nike training club, but got bored because there was so little variety in the workouts. thank you for your workouts!

    • Hi Tanya! So glad you found me and Pumps + Iron (love her)! And yes this workout is a bit crazy and really meant to push you but I should have been more clear in the description; you’re not meant to get through all rounds of everything, just do as much as you can per each minute of work. Or change it to 2 minutes of work so you get a little rest between sets too! But changing it to a 20 minute AMRAP is a great idea too! You’re a trooper for powering through this one, it’s tough!

      Thanks so much for your kind words, I’m all about variety in my workout routine too! So lots more fun, new workout styles coming at you! Make sure you’re on my email list so they get delivered to your inbox weekly! Thanks so much for the feedback and have a great day! xo-Lindsey

  2. Love these moves, Lindsey! Can’t wait to try it out! I did your buns and thighs barre workout today and my booty is screaming still!

    • Yea Jen! This may officially be the toughest workout on the blog yet — it’s killer! But I do love my barre buns…perfect hump day workout :)!

  3. Wow just finished this, dripping sweat! Didn’t think I’d make it through 20 minutes, more intense than I thought! Thanks Lindsey, love your workouts! =)

    • Ashley you’re a total rockstar! So tough right?! This may officially be the hardest workout on the blog yet…if anyone doesn’t think they can get in a killer sweat session in 20 minutes, they need to try this! At first I was like 7 burpees is too easy…not on minute 16 it’s not…offta! Nice work and thanks for checking out my workouts!

  4. Love this!!! And WOW your ability to speak while doing all of those is amazing!! 🙂 Definitely pinning for a future workout!! Thanks Lindsey!

    • Hi Kelsey! Ha, it’s all smoking mirrors I just do a couple reps, because if I did them all I’d be huffing and puffing :)! Yes, please do pin, it’s a killer 20 minute sweat session! Thanks for sharing girl! xo-Lindsey