20 Minute At-Home EMOM Workout

Home workouts have never been more fun OR more of a necessity! With my new crazy schedule and four insanely active kids (excuse me for one second, but WHEN did these kids get to be SO BUSY? I swear their social life is advanced than my own!), this mom is relying on a few free moments and anything I can grip and lift! That’s right…I’m saving the fancy gym equipment for my once a week gym date and relying on my trusty old water jugs. It’s getting pretty serious.

Outfit Details:

Carbon 38 Beyond Yoga Leggings, Reebok Sports Bra (similiar here), Reebok Guresu Sneakers

I’ve learned that being short on time doesn’t necessarily mean you have to be short on effort, and this 20 minute EMOM is anything but! EMOM stands for Every Minute On the Minute.

Here’s how the EMOM works:

  • Set a timer for 20 minutes.
  • At the start of the timer, perform the first move for 40 seconds.
  • Rest for 20 seconds.

That will be one full minute! At the start of the next minute, you’ll dive into the second movement and complete it for 40 seconds, allowing you 20 seconds of rest.

Related: Click here for another at-home 12 minute total body workout using similar moves

You’re trying to get in as many reps as possible during your 40 seconds of work. You’ll go through and complete 5 minutes worth of movements and work, and then at the start of the next minute, you’ll begin the round over again! Try to beat your reps number each time!

  • Minute 1: 2 Step Reverse Lunge
  • Minute 2: Squat Pivot Lunge Punch
  • Minute 3: Triple Leg Raise
  • Minute 4: Ultimate Deadlift
  • Minute 5: Single Leg Sit Up Twist
  • REPEAT (you’ll repeat this circuit a total of 4 times!)

Here’s a quick rundown of how you’ll do each move!

2 Step Reverse Lunge

  1. Begin in a standing position with a water jug in each hand. Take a slight step backwards, drop your knee a bit towards the ground (partial lunge position), then step back farther, gently “kissing”  your back knee to the ground, ending up in a full lunge position
  2. Keeping the front knee over the toe, step forward to partial lunge position, then drive through the forward heel to back to a standing position. This equals one rep.

Squat Pivot Lunge Punch

  1. Begin in a standing position, feet shoulder width apart, toes pointed slightly outward.
  2. Keeping your weight in your heels, bend your knees and lower your butt down and back, keeping the weight in your heels. This is the squat part of this movement.
  3. Then pivot your body to the right, dropping your left knee down until it “kisses” the floor (the lunge), punching your arms straight out.
  4. Pivot back to a squat, and return to the starting position. This equals one rep.

Triple Leg Raise

  1. Lying with your back flat on the ground, lift one leg perpendicular to the floor, put it down, lift the other leg perpendicular to the floor, put it down, then lift both legs together perpendicular to the floor, and put them down.
  2. Be sure to keep your core tight throughout the move. This equals one rep.

Ultimate Deadlift

  1. Begin this movement standing with feet at or closer than hip width apart, holding a dumbbell or water jug in each hand, and piked forward at the waist with your back flat, knees slightly bent.
  2. Keeping your back flat, squeeze your glutes to pull your torso back to standing position, letting the weight track up your leg.
  3. Without shrugging your shoulders, raise the water jugs along your body up to chin height, flipping the handles of your water jugs so your palms are facing forward, “Butterflying” your elbows out to the sides.
  4. Press the water jugs up to full elbow extension, then slowly lower them back down, flipping the water jug handles and your palms to facing backwards as needed, lowering your arms until they’re down at your sides.
  5. To return to the starting position, pike forward at the waist, letting the weight track back down your legs until you feel a deep stretch in the hamstring OR until your back begins to round. This equals 1 rep.

Single Leg Sit Up Twist

  1. Begin lying on the ground, face up, right foot flat on the floor and knee bent, left leg straight and raised to a 45 degree angle with the ground, and arms extended overhead. Keep your core tight throughout the movement.
  2. Controlling the movement, swing your arms up until you’re in a piked position, hands clasped in front of you.
  3. Rotate your torso as far as you can to one side, then over to the other side, returning to center.
  4. Slowly lower your upper body back to the starting position, then bend your left knee, putting your left foot flat on the ground. Repeat the entire movement with the right leg to complete 1 rep.

This workout (and so many others on my blog) are just proof that you don’t need a gym to get in a great workout. In fact, sometimes the easiest thing is to not get in your car and drive to the gym, but instead, save that time by slipping on your favorite workout gear and working out in your own backyard. Hey, it’s time-saving, right? Comment below once you give this one a try and let’s cheer each other on!


Related reading:

At-Home Stepladder Workout
Lower Body HIIT At-Home Workout // No Equipment Needed!
At-Home Five Move Booty Burner Workout
At-Home Shoulder Workout—Happy Hour Style
12 Minute Sweat Session: Total Body AMRAP Workout

One Response

  1. That?s one of my quarantine struggles..at home strength workouts ??…thanks for the ideas…weights are hard to come by since COVID…thanks Heidi

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