Need Some EMOM Workout Ideas? Try this EMOM Dumbbell Routine

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If you’re looking for EMOM workout ideas, you’re in the right place. I have put together a list of EMOM exercises you can do at home or at the gym.

The exercises listed below can be combined to create a full-body exercise routine. In less than 30 minutes, you can tighten and tone your whole body.

When I’m short on time, full-body workouts are my go-to so I can hit all the major body groups in the least amount of time. With 3 kids, I just don’t have hours to spend working out these days.🤷

Need Some EMOM Workout Ideas? Try this EMOM Dumbbell Routine

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Need Some EMOM Workout Ideas? Try this EMOM Dumbbell Routine

Complete the listed number of reps for each exercise within 1 minute. When you have finished the reps, you can rest until the next minute starts.

At the start of the next minute, begin the next exercise in the circuit. Complete each circuit 2 times.

You can get a copy of this workout plus 13 more with my Fitness Planner Bundle here.

Circuit #1:

Complete the number of reps for each exercise in 1 min. Repeat circuit 2 times.

  • Bicep Curls 10-12 reps
  • Overhead Triceps Extension 10-12 reps 
  • Bent-Over Row 10-12 reps
  • Overhead Press 15 reps

Circuit #2:

Complete the number of reps for each exercise in 1 min. Repeat circuit 2 times.

  • Standing Oblique Crunch 10 reps each side
  • Elevated Crunch 15 reps
  • Scissor Lifts 10 reps each leg
  • Bridges 15 reps

Circuit #3:

Complete the number of reps for each exercise in 1 min. Repeat circuit 2 times.

  • Dead Lifts 10-12 reps
  • Side Taps 10 reps on each side
  • Hamstring Curls 10 reps each leg
  • Fire Hydrants 10 reps each leg

How to use these EMOM workout ideas for a full routine…

EMOM workouts are a great way to not only get your heart pumping but also build strength and tone muscle. The exercises in this workout are designed to allow you to get all the benefits of EMOM workouts without having to be at a gym.

To do this routine, you will need a set of weights. I recommend using dumbbells, but you could also use kettlebells as well. For beginners I recommend 2-4 lb weights. For a more intermediate workout, I suggest 4-8 lb weights.

I like to use these weights here. Another tool that helps to do this routine is an interval timer.

EMOM stands for Every Minute On the Minute, so you need a timer that will go off every minute without having to be reset every time.

I like to use an interval timer app on my phone. You can find one HERE for android or one HERE for apple.

To do the workout, set the timer to alert you at the start of every minute. When the timer goes off, you begin the first exercise.

You have 1 minute to complete the listed number of reps for that exercise. Then you spend the remaining time in that minute resting and getting ready for the next exercise.

At the beginning of the next minute, you do the listed number of reps for that exercise. You continue this way through each of the exercises listed.

Then repeat each of the circuits again for a full workout.

Printable Home Workouts

Bicep Curls - Need Some EMOM Workout Ideas? Try this EMOM Dumbbell Routine

Bicep Curls

Start by standing with your feet shoulder-width apart and holding the dumbbells at your side. Then engage your core and lift each dumbbell up toward your shoulders.

As you lift the dumbbell, you want to turn your wrists so that your palms are facing up. Once you reach your shoulder, slowly lower the dumbbells back toward your sides.

Perform 10-12 reps.

Modifications: If this move feels too challenging, try performing fewer reps. If this move feels too easy, try performing more reps.

Overhead Triceps Extension - Need Some EMOM Workout Ideas? Try this EMOM Dumbbell Routine

Overhead Triceps Extension

For this move, you will only use 1 dumbbell. Start by standing with your feet shoulder-width apart. Take your dumbbell and grip the end of it between both hands.

Next, lift the dumbbell over your head. You want both arms straight and your elbows pointing forward.

Lower the dumbbell back behind you as far as you comfortably can. Then, while keeping your arms glued to the side of your head, extend your ams and lift the dumbbell back over your head.

Perform 10-12 reps.

Modifications: If this move feels too challenging, try only lowering the dumbbell partway behind you. If this move feels too easy, try using both dumbbells instead of just one.

Bent Over Row - Need Some EMOM Workout Ideas? Try this EMOM Dumbbell Routine

Bent-Over Row

Start by gripping one dumbbell in each hand and stand with your feet close together. Put a slight bend in your knees and hinge forward at the hips about 45 degrees.

Make sure to keep your back and core engaged so your upper body stays in a straight line.

Next, extend your arms toward the ground. Now, keeping your arms close to your side, pull your elbows up and behind you.

Lift the dumbbells to about chest height. Then slowly lower them back down. Perform 10-12 reps.

Modifications: If this move feels too challenging, try performing fewer reps. If this move feels too easy, try adding an extension at the top of the exercise.

Overhead Press - Need Some EMOM Workout Ideas? Try this EMOM Dumbbell Routine

Overhead Press

Start by standing with your feet shoulder-width apart and 1 dumbbell in each hand. Next, raise the dumbbells up and out to the side.

Your arms are in a scarecrow position with your elbows forming a 90-degree angle and the bottom of your arms parallel with the floor.

Next, extend your arms toward the sky and press the dumbbells straight overhead. Once you reach the top, slowly lower them back down to the starting scarecrow position.

Make sure to keep your core engaged throughout the move to help stabilize your body. Perform 15 reps.

Modifications: If this move feels too challenging, perform fewer reps. If this move feels too easy, perform more reps.

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Standing Oblique Crunch - Need Some EMOM Workout Ideas? Try this EMOM Dumbbell Routine

Standing Oblique Crunch

Start by holding 1 dumbbell in your right hand and placing your left hand on your hip. Stand up straight and shift your weight to your left leg.

Hold the dumbbell straight overhead.

Now, lift your right knee up and out to the side as you lower your right elbow down. Try to touch your right knee and elbow together.

Then, lower your right foot back toward the ground as you extend your right arm and the dumbbell back up to the sky. Perform 10 reps on each side.

Modifications: If this move feels too challenging, hold on to the back of a chair with your free hand or perform the exercise without the dumbbell. If this move feels too easy, try not to let your right foot touch the ground throughout the circuit.

Elevated Crunch - Need Some EMOM Workout Ideas? Try this EMOM Dumbbell Routine

Elevated Crunch

For this exercise, you won’t need your dumbbells. Start by lying on your back with your knees bent at a 90-degree angle and your feet up in the air.

Your shins should be parallel with the ground. Place your hands behind your head with your elbows out to the side.

Lift your head and shoulders up off the ground and toward the ceiling. Slowly lower your head and shoulders back to the ground. Perform 15 reps.

Modifications: If this move feels too challenging, place your feet on the ground and do a traditional crunch. If this move feels too easy, try extending one leg during each crunch.

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Scissor Lifts - Need Some EMOM Workout Ideas? Try this EMOM Dumbbell Routine Scissor Lifts

Scissor Lifts

For this exercise, you won’t need your dumbbells. Start by lying flat on your back with your hands by your sides. Place your hands underneath your hips.

Then, straighten both legs and lift them straight up in the air. Next, alternately lower one leg at a time about halfway to the ground.

Switch both legs back and forth. Make sure to keep your core engaged and your lower back touching the floor throughout the entire exercise.

Perform 10 reps for each leg.

Modifications: If this move feels too challenging, try bending your knees up to 90 degrees. If this move feels too easy, try lowering your legs closer to the ground throughout the exercise.

Bridges Beginner HIIT Workout No Equipment Bridges

Bridges

Start by laying on your back with your feet flat on the floor. Hold 1 dumbbell in each hand and place them on your hips.

Next, Bend your knees until they are close to your hips. Pushing through your heels, lift your hips up toward the sky. Your feet and your shoulders remain on the ground.

Next, slowly lower your hips down until they touch the ground. Perform 15 reps.

Modifications: If this move feels too challenging, try only pushing up halfway. If this move feels too easy, instead of doing the full range of motion, stay lifted and do small pulses instead.

Printable Home Workouts

Deadlifts - Need Some EMOM Workout Ideas? Try this EMOM Dumbbell Routine

Dead Lifts

Start by standing with your feet shoulder-width apart and keep a slight bend in your knees. Hold 1 dumbbell in each hand, draw your shoulders back, and engage the muscles in your back and your core.

Throughout the exercise, you want to keep your back and spine straight. Then, hinge forward at the hips and reach toward the ground until your back is parallel with the ground.

Then, keeping your spine straight, lift your shoulders until you’re back to the starting position. Perform 15 reps.

Modifications: If this move feels too challenging, try only lowering your upper body halfway down. If this move feels too easy, try doing more repetitions.

Side Taps - Need Some EMOM Workout Ideas? Try this EMOM Dumbbell Routine

Side Taps

Start by standing with your feet close together, toes pointing forward. Hold both dumbbells in front of your chest, close to your body.

Next, lower your hips backward as though you were sitting in a chair until your thighs are roughly parallel with the ground. Try to keep your chest up and make sure your knees don’t go past your feet.

Next, shift your weight into your left leg. Then, extend your right leg out to the side and tap your toe.

Then bring your right foot back to the starting position. Maintain a squat throughout the entire exercise. Perform 10 reps on each leg.

Modifications: If this move feels too challenging, try holding a shallower squat. If this move feels too easy, try not to touch your foot when you extend your leg.

Hamstring Curls - Need Some EMOM Workout Ideas? Try this EMOM Dumbbell Routine

Hamstring Curls

Start by standing with your feet more than hip-width apart, toes pointing forward. Hold both dumbbells in front of your chest, close to your body.

Shift your weight toward your left leg and pick your right foot off the ground. Bend your knee and try to tap your right foot to your booty.

Place your foot back on the ground and repeat on the left side. Perform 10 reps on each leg.

Modifications: If this move feels too challenging, try performing fewer reps. If this move feels too easy, try adding an overhead press with each repetition.

Fire Hydrants - Need Some EMOM Workout Ideas? Try this EMOM Dumbbell Routine

Fire Hydrants

For this exercise, you won’t need your dumbbells. Start by getting on your hands and knees in a tabletop position. Your shoulders should be directly above your hands and your hips directly above your knees.

Next, lift your right knee out to the side. Keep your knee bent at a 90-degree angle and try to lift up to hip height. Then, lower your knee back toward the ground.

Focus on keeping your balance on your stationary leg and your core engaged. Perform 10 reps on each leg.

Modifications: If this move feels too challenging, try only lifting halfway up in the air. If this move feels too easy, try adding a little pulse at the top of each repetition.

Final Thoughts on These EMOM Workout Ideas

I hope you enjoy this list of EMOM workout ideas. You can use them to get a great full-body EMOM workout using weights. You can get a copy of the full Dumbbell EMOM workout plus 13 more with my Fitness Planner Bundle here.

After you try these EMOM workout ideas, let me know what you think. Comment below or email me at Candice@littlestepsbighappy.com. Follow me on Pinterest for more beginner home workouts.

Pin this for later!!👇👇

Need Some EMOM Workout Ideas? Try this EMOM Dumbbell Routine

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