Power Through This EMOM Full-Body Finisher

Group of people performing goblet squat with dumbbells in gym
(Image credit: Pixel Shot / Shutterstock)

Sometimes you walk into the gym with a plan for a lunchtime workout, follow the plan, then realise you’ve got another ten minutes or so before you need to hit the shower. Other times you finish a workout and feel you’ve got a lot more left in the tank. Whichever it is, you need this six-minute workout finisher from Laura Hinchelwood, PT and spin instructor at Boom Cycle.

“It’s a full-body EMOM workout [EMOM stands for every minute on the minute], which means every minute you have to complete all the reps and exercises before you can rest. It puts you under pressure to work quickly but efficiently. It’s no good pushing to the max in the first couple of minutes and burning yourself out for the remaining four.

“Pick your dumbbell weight carefully, so that it challenges you but you still get a bit of rest within each minute. If you get through all three exercises with 35-40 seconds to spare, then you’re going too light. Anything less than ten seconds of rest and you’re possibly going too heavy – unless you want to work with less rest! Ten to 20 seconds of rest each minute is the sweet spot.

“The exercises selected will work your upper body, legs and core, and your heart rate should start to pick up too after the second round.

“As your fitness improves you can either increase the weight or up the time.”

How To Do This Workout

Set a timer for six minutes, then complete the following every minute.

1 Dumbbell push press

Reps 6

Stand with your feet shoulder-width apart, holding a dumbbell in each hand by your shoulders. Bend your knees slightly and then spring up, pressing the dumbbells above your head. The motion should be continuous, so as you lower the dumbbells try to avoid pausing – go straight into the next rep.

2 Dumbbell goblet squat

Reps 6

Stand with feet slightly wider than shoulder-width apart and hold one dumbbell to your chest with both hands. Keeping your feet firmly on the ground, with your core braced and back straight, slowly lower, bending your knees and pushing your hips back. Once your knees are at a 90° angle, press through your heels to rise up again.


Reps 6

Put the dumbbells aside for this move. Stand with your feet shoulder-width apart, then drop your hands to the ground either side of your feet and jump your feet back so that you’re in the top press-up position. If you want to, and it’s appropriate to your level of fitness, add a press-up. Then spring your feet forwards so they’re by your hands again, and jump straight up.

Jake Stones

Jake was formely an intern for Coach and now contributes workouts from some of London’s top trainers. As well as training in the gym and running, he’s competed in the eight-hours-long overnight event Europe's Toughest Mudder twice and the 24-hours-long World's Toughest Mudder once.