10-minute beginner EMOM workout without weights
By wrkoutPublished
EMOM means every minute on the minute. At the start of each minute, do the listed exercise and then rest for the time remaining. This beginner workout rotates through five movements twice, making ten minutes. The suggested repetitions should take less than the full minute. If they do not leave you time to rest, reduce the reps or choose an easier version.
- Equipment
- Bodyweight, a stable low step and a wall
- Time to allow
- 10-minute main block
- Format
- EMOM
Before you start
Warm up with easy walking and a few practice repetitions. Set up a stable, low step for step-ups and clear a place to walk. To time this five-movement plan in wrkout, use Circuit with two rounds, 60 seconds work and zero rest between exercises or rounds. Complete the target near the start of each minute, then recover until the timer advances automatically. This gives ten one-minute intervals; the warm-up is separate.
These are general starting routines for adults, with suggested targets you can adjust. Use a comfortable range of movement and stop if an exercise causes pain. Ask gym staff to show unfamiliar equipment before using it.
Your workout, in order
Bodyweight Squat
Minutes 1 and 6: 6–8 reps
Stand with your feet comfortable and heels planted. Sit between your hips to a depth you can control, then stand tall. Keep your arms in front for balance.
Incline Push-Up
Minutes 2 and 7: 6–8 reps
Place your hands on a sturdy raised surface at chest height. Step back so your body is straight, lower your chest towards your hands, then press away.
Walking
Minutes 3 and 8: 30 seconds
Walk at an easy, steady pace. Keep your steps quiet, breathe steadily and use a wall for balance if needed.
Calf Raises
Minutes 4 and 9: 8–10 reps
Use a wall for balance if needed. Rise onto the balls of your feet, pause briefly and lower your heels slowly.
Step-up with Knee Raise
Minutes 5 and 10: 4–6 reps each side
Stand facing a stable, low step. Step up, bring the opposite knee up under control, then step back down and change sides.
How to progress
First make both rounds consistent. If you comfortably finish with plenty of rest, add one repetition to a strength movement at the next session. Keep walking easy and step-ups controlled. EMOM works as a pacing tool here, so preserve recovery time rather than filling every second with work. Reduce targets again if technique deteriorates in the second round.
Questions about this routine
How is EMOM different from a circuit?
In this EMOM, each exercise starts at a minute boundary and you rest after completing the target. A timed circuit usually gives you a fixed work interval followed by a fixed rest interval. EMOM rest varies with how long the reps take.
What if I cannot finish the reps within a minute?
Stop the set before the next minute and lower the target for the next round. Take an extra pause if needed. A beginner EMOM should leave time to recover; unfinished targets are a reason to adjust the plan, not rush your movement.
Further reading
These routines are original editorial examples, rather than personalised training plans. For general activity guidance and exercise demonstrations, see:
