This EMOM Workout Makes For A Great Lunch Break Session

Dumbbell press
(Image credit: Getty Images / MoMo Productions)

When you’re in need of a stress-relieving sweatfest but absolutely have to be back at your desk within an hour, this 25-minute EMOM workout offers everything you need.

It consists of five exercises, and you’ll do one move every minute for five rounds. With this workout format, once you complete the given reps you rest for the remainder of the minute. If you take the full minute to complete the moves, then you’ll get no rest.

Personal trainer Abi Skipper, who created this workout, says that this helps improve strength, speed and conditioning.  

“You can make this workout harder or easier by increasing or decreasing the reps or the number of rounds. The calories and reps are a guide – use the first round to gauge where you are and then adjust as needed.”

You’ll need a cardio machine which can display calories burned, a set of dumbbells and a kettlebell for this workout.

If this isn’t quite what you’re looking for, consider this 30-minute HIIT circuit, or if you’re working from home this no-kit 30-minute workout is a good option. Then there’s also this challenging conditioning workout to tackle. Make sure to intersperse all these tough sessions with LISS cardio training so you don’t overdo it. 

EMOM Workout For Your Lunch Break

1 Cardio machine

Man on rowing machine

(Image credit: Getty Images / Alvaro Lavin)

Minute 1, 6, 11, 16, 21 Calories 10-15 

On a SkiErg, air bike, self-powered treadmill or rowing machine, clock up 10 to 15 calories on the display.

2 Dumbbell rotating thruster

Minute 2, 7, 12, 17, 22 Reps 12-15

Stand with your feet hip-width apart and toes pointing out slightly, holding dumbbells by your shoulders. Push your hips back and bend your knees to lower into a squat, maintaining a flat back and keeping your chest up. Once your thighs are parallel to the floor, push through your heels to rise and as you do so, extend your arms to press the dumbbells up and rotate your torso to one side. Lower the dumbbells back to your shoulders as you rotate back to the centre, then drop immediately into the next squat. Alternate between sides as you rotate.

3 Butterfly sit-up

Man performing butterfly sit-up

(Image credit: iStock / Getty Images Plus / Alex Potemkin)

Minute 3, 8, 13, 18, 23 Reps 12-15

Lie on your back with the soles of your feet together, so your knees are splayed out to the sides. Use your core muscles to lift your torso and touch the floor in front of your feet. Lower your back to the floor under control.

4 Devil’s press

Devil's press dumbbell exercise

(Image credit: Getty Images / MoMo Productions)

Minute 4, 9, 14, 19, 24 Reps 6-8

Stand holding dumbbells by your sides. Hinge at the hips and place the dumbbells on the floor. Jump your feet back so you’re in a high plank position, lower your chest to the floor then push back up. Jump your feet forwards, stand up and swing the dumbbells up to your shoulders, then press them up overhead. Lower the dumbbells back to your sides. 

5 Kettlebell swing

Kettlebell swing

(Image credit: Getty Images / MoMo Productions)

Minute 5, 10, 15, 20, 25 Reps 20

Stand with your feet shoulder-width apart, holding the kettlebell handle in both hands in front of you. Bend your knees slightly, hinge at your hips and let the kettlebell swing back through your legs. Keeping your back flat, thrust your hips forwards and use the power generated to swing the kettlebell up to eye level, then control its descent back down between your legs.

Lucy Gornall

Lucy is an experienced health and fitness journalist, and was formerly health editor for TI Media’s portfolio of women’s titles. Lucy qualified as a level 3 personal trainer with Train Fitness in 2016, and also holds qualifications in pre- and post-natal fitness, as well as in nutrition for exercise.