Light up your legs, lungs and back with this two-move EMOM workout…

Every minute on the minute (EMOM) is a protocol that keeps the intensity high and rest low to challenge your power of recovery and force your body to adapt.

It’s especially good at boosting power endurance, as you need as much power in the last minute as in the first.

How to create your own EMOM workout

Pick an exercise (or two, or three), and aim to complete a certain number of reps every minute on the minute (EMOM). Get them done fast and you’ll have more time to rest.

It’ll keep you honest, and it’ll also fit a high volume of work into a relatively short space of time – leading to better conditioning and fat loss – while still including enough rest to allow for proper form.

For more workout inspo, check out this 15-minute EMOM 

How to do this EMOM workout

  • This workout consists of two exercises: wide-grip pull-ups and burpees.
  • Complete 5 reps of the pull-ups, then rest for the remainder of the minute.
  • Now complete 10 burpees, resting for the remainder of the minute.
  • Repeat this pattern, completing 10 rounds in total (20 minutes of work).
  • The quicker you get through the reps, the more rest you’ll have before the next set starts.

1a. Wide-grip pull-up
1b. Burpee

man performing burpee for a bodyweight EMOM workout man performing burpee for a bodyweight EMOM workout

1a. Wide-Grip Pull-Up

Reps: 5
Rest: Remainder of minute

Coaching cue: Point your elbows towards ‘10’ and ‘2’ on an imaginary clock face. With your elbows facing forward in that way, you will be able to effectively engage your lats for a more efficient pull-up.

  • Grasp the bar with an overhand grip so your palms are facing away from you and your hands are more than shoulder-width apart.
  • Contract your upper back muscles to pull your sternum towards the bar.
  • Lower under control to return to the start.

man performing burpee man performing burpee man performing burpee man performing burpee man performing burpee

1b. Burpee

Reps: 10
Rest: Remainder of minute

Too easy? Make it harder by dropping your torso all the way to the floor at the bottom of the burpee.

  • From standing, drop down and place your hands on the floor outside your feet.
  • Jump your feet back so you’re in the top press-up position, then back to between your hands.
  • Jump up, clapping your hands overhead.

Photography: Ben Knight


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  2. HIIT workouts: 5 types of high-intensity interval training
  3. Bodyweight EMOM workout: 15-minute circuit