Best 10 minute EMOM Workouts & Exercises

Find the best 10 minute EMOM workouts to improve power, speed and stamina.

Duration Categories

10 minute workout15 minute workout20 minute workout30 minute workout45 minute workout60 minute workout90 minute workout10 minute strength workout15 minute strength workout20 minute strength workout30 minute strength workout45 minute strength workout60 minute strength workout90 minute strength workout10 minute HIIT workout15 minute HIIT workout20 minute HIIT workout30 minute HIIT workout45 minute HIIT workout60 minute HIIT workout90 minute HIIT workout10 minute circuit workout15 minute circuit workout20 minute circuit workout30 minute circuit workout45 minute circuit workout60 minute circuit workout10 minute AMRAP15 minute AMRAP20 minute AMRAP30 minute AMRAP45 minute AMRAP60 minute AMRAP10 minute EMOM15 minute EMOM20 minute EMOM30 minute EMOM45 minute EMOM60 minute EMOM10 minute dumbbell workout15 minute dumbbell workout20 minute dumbbell workout30 minute dumbbell workout45 minute dumbbell workout60 minute dumbbell workout90 minute dumbbell workout10 minute kettlebell workout15 minute kettlebell workout20 minute kettlebell workout30 minute kettlebell workout45 minute kettlebell workout60 minute kettlebell workout90 minute kettlebell workout10 minute resistance band workout15 minute resistance band workout20 minute resistance band workout30 minute resistance band workout45 minute resistance band workout60 minute resistance band workout10 minute bodyweight workout15 minute bodyweight workout20 minute bodyweight workout30 minute bodyweight workout45 minute bodyweight workout60 minute bodyweight workout90 minute bodyweight workout10 minute treadmill workout15 minute treadmill workout20 minute treadmill workout30 minute treadmill workout45 minute treadmill workout60 minute treadmill workout90 minute treadmill workout10 minute ab workout15 minute ab workout20 minute ab workout30 minute ab workout45 minute ab workout60 minute ab workout10 minute arm workout15 minute arm workout20 minute arm workout30 minute arm workout45 minute arm workout60 minute arm workout10 minute leg workout15 minute leg workout20 minute leg workout30 minute leg workout45 minute leg workout60 minute leg workout90 minute leg workout10 minute glute workout15 minute glute workout20 minute glute workout30 minute glute workout45 minute glute workout60 minute glute workout10 minute chest workout15 minute chest workout20 minute chest workout30 minute chest workout45 minute chest workout60 minute chest workout10 minute back workout15 minute back workout20 minute back workout30 minute back workout45 minute back workout60 minute back workout10 minute shoulder workout15 minute shoulder workout20 minute shoulder workout30 minute shoulder workout45 minute shoulder workout60 minute shoulder workout10 minute full body workout15 minute full body workout20 minute full body workout30 minute full body workout45 minute full body workout60 minute full body workout90 minute full body workout10 minute mobility routine15 minute mobility routine20 minute mobility routine30 minute mobility routine45 minute mobility routine60 minute mobility routine

Frequently Asked Questions About 10 minute EMOM

In a 10-minute EMOM ("Every Minute on the Minute") workout, you perform a specific task at the start of every minute and rest for the remaining time. This structure incentivizes intensity—the faster you work, the more rest you get—which maximizes work density and metabolic output in a short window.

Yes, the structure is self-regulating; beginners can reduce reps to ensure they get 20-30 seconds of rest per minute. This allows you to focus on form while still getting a heart-pumping workout that fits easily into a daily routine.

Because they are short, you can perform them 2-4 times a week, either as a standalone quick workout or a "finisher" after strength training. Consistency is key here; frequent exposure to this intensity drives rapid improvements in conditioning.

While 10 minutes is short for maximal strength gains, it is excellent for building muscular endurance and density. To maximize strength, pair these EMOM workouts with heavier, slower resistance training in other sessions.

Choose high-output compound movements like thrusters, kettlebell swings, or burpees to maximize the metabolic impact in 10 minutes. The goal is to spike your heart rate quickly, so avoid isolation movements like bicep curls.

Stories on

Duration

The Future of Personalized Fitness

The Future of Personalized Fitness

February 5

Main image for: Six Ways to Improve Your Home Workouts

Six Ways to Improve Your Home Workouts

January 5

Main image for: How to Set Bigger Fitness Goals in 2026

How to Set Bigger Fitness Goals in 2026

December 29

Main image for: Mind & Body: Eight Ways Fitness Transforms Your Health

Mind & Body: Eight Ways Fitness Transforms Your Health

December 22

Main image for: Five Flexible Ways to Keep Your Fitness On Track During the holidays

Five Flexible Ways to Keep Your Fitness On Track During the holidays

December 13

Main image for: Eight Tips to Enjoy Dining Out While Losing Weight

Eight Tips to Enjoy Dining Out While Losing Weight

December 10

Main image for: How to Maintain Your Fitness Routine During Holiday Travel

How to Maintain Your Fitness Routine During Holiday Travel

November 24

Main image for: Cardio Before or After Lifting: What's the Best Approach?

Cardio Before or After Lifting: What's the Best Approach?

October 31

Main image for: Train for Life: How Mobility Keeps You Moving Longer

Train for Life: How Mobility Keeps You Moving Longer

October 28

Main image for: Q&A: Becoming a Record-Setting Powerlifter

Q&A: Becoming a Record-Setting Powerlifter

October 23

Main image for: Want Better Workout Results? Start With These Sleep Tips.

Want Better Workout Results? Start With These Sleep Tips.

October 21

Main image for: How to Stay Fit in Your 40s (and Beyond)

How to Stay Fit in Your 40s (and Beyond)

October 16