EMOM stands for “every minute on the minute” and is a type of interval training where you perform each exercise at the start of each minute.

Not all workouts need to be for an hour. If you work at home or like to exercise at home you can break up the way you work out through the day. I am a big fan of working out at the gym, and at home, however, we can’t always go to the gym. 


Here is a short 10-minute workout for women that works out the whole body that can be completed in only 10 minutes. However, you will need to spend about another 10 minutes warming up, so let’s be fair and allocate 20 minutes for this workout. If you do three separate short workouts during the day, you’ve done what you need. 

Short workouts are great for women over 40 and more mature ladies just getting started and who have the opportunity to exercise three times a day instead of pushing themselves for a full 45-60 minutes as they get started. I’ve been training for several years and I still like to break up my workouts during the day when I am training at home and often end up getting a lot more done. 

Just remember, you still need to warm up before each routine.


Warm-up exercises should be learnt while learning to train. Over 40 Health & Fitness offers a free download guide on how to warm up properly and why.

You should follow the free guide and make sure you complete a full dynamic warm-up, which should take you from a minimum of five minutes to a maximum of 10 minutes and then give yourself a short rest.


For beginners, you can perform each exercise for as long as you can, say 30-45 seconds and then take a rest until the next minute. EMOM exercises are very effective and take elements of training systems such as WOD (workout of the day) and Crossfit.

You will only be working out of a short time so give it your best.


For this workout, we will only be performing five different exercises but repeating them once the first set is complete. Here is the list.

  • Air Squats
  • Switching Lunges
  • Burpees
  • Russian Twists
  • Plank


10-minute EMOM Exercise: Air Squats

Make the most out of air squats by getting down as low as you can and using your thighs to slowly burst up with power while not forgetting to clench your glutes at the top. Start with your feet as wide as your shoulders.


10-minute EMOM Exercise: Switching Lunges

These can be a bit tricky at first until you get your balance. A lunge is when you have one leg forward and your other leg out to the rear. You slowly lunge your body down and then slowly burst up into the air and switch legs. The idea is to keep bursting up for the full 45 seconds before you rest.


10-minute EMOM Exercise: Burpees

Everyone has heard of them but not all know how to do them. Start in the standing position with your arms by your sides and get ready to lower your body while you simultaneously kick your legs out behind you. At the same time, use your arms to complete a pushup before returning to the starting position and repeat.

Now it is time to sit down as the large body movements are over for the first set.


10-minute EMOM Exercise: Russian Twists

Sit on the floor with your knees bent. You don’t need any weights to do this exercise although you may want to add them in the future. Keeping your back straight and at an angle of 45 degrees to put pressure on your abdomen, turn your shoulders from side to side while touching the floor each time.

Finally, wrap up with a plank.


10-minute EMOM Exercise: Planks

Planks are excellent for flattening stomachs and giving you excellent core strength. There is nothing like planks that work for a flatter stomach. Make sure you get yourself into the right position. Your elbows should be on the floor supporting your body off the ground to your toes. Your body should be perfectly straight, not sagging in the middle or arched in any way. Make sure you lift your head and face forward. You will feel this exercise in your core immediately. You will also notice how much your stomach flattens immediately afterwards. Perform this exercise daily and your stomach will stay that way.

Repeat the five exercises twice to be finished in exactly 10 minutes. Have your phone handy with the time running so you manage your time correctly.

Learn more about improving your health, fitness and nutrition, get your paperback book version of Fitness Secrets by Anthony Hill, best-selling author and Head Coach at Over 40 Health & Fitness. Your Lifebook to help you keep fit, healthy, build motivation and live well.

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Anthony Hill

When you put together the sum total of my 30 years of bodybuilding training, the contests, the vast array of diets I have experimented (tortured) myself with as well as the experiences I have been through with various training partners in the gyms I have trained in all over the world, it’s been a great ride and I wouldn’t change it for anything. Over the years, I have been fortunate enough to be able to do lots of personal training for private clients alongside my day job. For a few years during my 30’s, I moved to Asia and worked as the Fitness Manager and head personal trainer at one of Thailand’s leading gyms in Bangkok. Learn More

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