If you’re short on time but still want an effective workout that builds strength and gets your heart rate up, this 20-minute EMOM is for you. EMOM stands for “Every Minute on the Minute,” meaning you’ll start a new movement at the top of each minute and use the remaining time to recover. This workout alternates between a 150-meter run and dumbbell bench press, giving you the perfect balance of cardio and upper body strength. It’s simple, efficient, and scalable for all fitness levels—whether you’re squeezing in a quick workout between school drop-offs or looking to push your pace and strength. Find all of our minimal equipment workouts here.

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Workout Description

Start a 20-minute timer.

At the top of the first minute, complete a 150-meter run, then rest for the remainder of the minute.
At the top of the next minute, complete 5 dumbbell bench presses, then rest for the remainder of the minute.

Continue alternating between the run and the dumbbell bench press every minute for the full 20 minutes.

Keep in mind, this workout adds up quickly—you’ll complete 10 rounds of each movement, so choose your pace and weight wisely.

Pick a running pace you can maintain consistently across all rounds. For the dumbbell bench press, select a weight that challenges you but still allows you to move well through all 10 sets.

Focus on staying consistent rather than going all out early—this workout is all about pacing and repeatable effort.

Equipment Needed

• Dumbbells

Modification Options

The run should take you about 40–50 seconds to complete, leaving you time to recover before the next minute begins.

Beginner:

• Reduce the distance to 100–125 meters so you can finish within the 40–50 second window
• Focus on a steady, repeatable pace each round
• Use lighter dumbbells or reduce reps to 3–4 bench presses if needed

Advanced:

• Increase the run to 175–200 meters
• Push your pace while still finishing within the minute
• Use heavier dumbbells that challenge you, but still allow you to complete all 10 sets with good form

Modifications:

Swap the run for a row, bike, or brisk incline walk if needed.

Aim to work for the same 40–50 second time frame regardless of the movement

Common Mistakes to Avoid:

1. Going out too fast on the run
It’s tempting to sprint the first few rounds, but this workout is all about consistency. If you come out too hot, you’ll lose your recovery time quickly and struggle to maintain pace. Aim for a steady effort you can repeat for all 10 rounds.

2. Choosing weights that are too heavy
You should be able to complete all 5 reps of the dumbbell bench press with good form every round. If you’re failing reps or needing long breaks mid-set, your weight is too heavy.

3. No rest between minutes
The built-in rest is part of the workout. Finishing each movement with a few seconds to spare allows you to recover and stay consistent across all 20 minutes. If you’re working right up to the next minute every time, scale back.

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