This 20 Minute EMOM checks all the boxes. By alternating upper-body strength with conditioning every minute on the minute, you’ll challenge your muscles, elevate your heart rate, and keep the workout moving without a lot of decision-making. The structure is simple, the pace is steady, and the results add up—making this an ideal workout when you want to train efficiently and walk away feeling strong, accomplished, and done in under half an hour.Find all of our minimal equipment workouts here.

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Workout Description

This workout is a 20-minute EMOM, which stands for Every Minute on the Minute. Set a timer for 20 minutes.

At the start of odd minutes, complete 5 dumbbell bench presses using a moderate-to-heavy weight—something that feels challenging but allows you to complete all reps with good form. Once finished, rest for the remainder of the minute.

At the start of even minutes, complete 60 single-skip jump ropes, then rest for the remainder of the minute.

Continue alternating between these two movements—bench press on odd minutes and jump rope on even minutes—until the full 20 minutes is complete.

Choose weights and jump rope pacing that allow you to work efficiently while still earning rest each minute.

Equipment Needed

• Dumbbells
• Jump rope
• Bench (modify to Floor Press if needed)

Modification Options

Beginner: Reduce the Bench Press weight to a weight that allows you to do 5 unbroken reps with good form. If unable to do jump ropes, swap for toe taps.

Advanced: Increase the Bench Press weight to a weight that allows you to do 5 unbroken reps with good form. If able, swap single skips for 45 double unders.

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