If you’re short on time but still want to get in a powerful sweat, this 21-minute EMOM (Every Minute on the Minute) is just what you need. You’ll rotate through a quick run, upper body strength, and a bodyweight burnout that will leave your arms and lungs on fire. The mix of cardio, dumbbell push presses, and max push-ups will challenge your endurance, build strength, and test your grit. All you need is a pair of 20s and a little determination—let’s get to work! Find all of our minimal equipment workouts here.

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Workout Description

EMOM stands for Every Minute on the Minute. At the start of each minute, you’ll complete the prescribed movement and reps. Whatever time you have left in that minute is your rest. When the next minute begins, you move on to the next exercise.

The goal is to keep moving with intensity but also pace yourself so you can finish strong across all 21 minutes.

• Set a timer for 21 minutes.
• You’ll rotate through 3 stations:
  • Minute 1: Run 150 meters (about 30–45 seconds of running).
  • Minute 2: 10 Dumbbell Push Presses (use 20s or a weight that challenges you while allowing good form).
  • Minute 3: Max Push-Ups (do as many as you can in the minute, aiming to stay consistent each round).
• Repeat this 3-minute sequence for a total of 7 rounds.

Try to keep your run quick but controlled, choose a dumbbell weight you can push with power, and aim for steady push-up numbers across all rounds instead of burning out early.

Equipment Needed

• Dumbbells

Modification Options

Beginner: Reduce the distance of the run to 100 meters or a distance you can complete in 30 to 45 seconds of running. Reduce the weight of the dumbbells. Complete modified Push-ups to a box. A modified push-up to a box is done by placing your hands on a sturdy elevated surface, stepping your feet back, and keeping your body in a straight line. Lower your chest toward the box, then press back up. The higher the box, the easier the push-up.

Advanced: Increase the distance of the run to 200 meters. Increase the weight of the dumbbells for the push press.

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