45-Minute Full Body EMOM Workout: Ultimate Strength and Cardio

If you’re looking for a workout that combines strength, endurance, and metabolic conditioning into one high-powered session, the 45-minute full-body EMOM workout is your answer. EMOM — short for “Every Minute on the Minute” — is a powerful training method designed to keep your heart rate high, muscles engaged, and mind focused. In this guide, we’ll break down how EMOM works, the benefits of a 45-minute full-body routine, and provide you with a complete, structured plan you can do at home or in the gym.

What Is an 45-Minute EMOM Workout?

Understanding the “Every Minute on the Minute” Format

EMOM stands for Every Minute on the Minute — a style of interval training where you perform a specific number of reps of an exercise at the start of every minute, and then rest for the remainder of that minute. When the next minute begins, you move on to the next exercise or round.

For example, if you’re assigned 15 squats at the start of a minute and finish in 40 seconds, you get 20 seconds of rest before the next minute begins. This simple structure encourages efficiency, intensity, and discipline in every rep.

Why EMOM Works So Well

The beauty of EMOM lies in its adaptability. Whether your goal is fat loss, endurance, or muscle gain, the format can be tailored to your needs. It combines high-intensity intervals with active recovery, leading to increased cardiovascular endurance, strength gains, and a massive calorie burn.

Benefits of a 45-Minute Full-Body EMOM Workout

A 45-minute EMOM workout pushes your body to its limits while maximizing your results in less time. Here’s why this type of training is so effective:

1. Full-Body Strength and Power

By targeting major muscle groups — legs, back, chest, core, and shoulders — you build balanced strength. EMOM training ensures equal workload distribution, preventing overtraining of any single area.

2. Cardio Conditioning

Because you work against the clock, your heart rate stays elevated throughout. This enhances aerobic and anaerobic capacity, improving your endurance and fat-burning ability.

3. Improved Recovery and Efficiency

Short rest intervals train your body to recover quickly between bouts, which helps in sports performance and daily energy levels.

4. EPOC Effect (Afterburn)

The high intensity of EMOM sessions triggers excess post-exercise oxygen consumption (EPOC) — meaning your body continues to burn calories long after the workout is done.

5. Mental Focus and Discipline

Knowing you must start every set at the top of each minute keeps you mentally engaged, improving focus and pacing.

What You’ll Need for This 45-Minute Full-Body EMOM Workout

Before starting, gather the essentials:

• A timer or EMOM app
• Dumbbells or kettlebells (medium to heavy)
• Mat for floor exercises
• Water and towel

If you’re training at home, choose weights that challenge you while allowing proper form. At the gym, mix in barbells or resistance bands for variety.

The 45-Minute Full-Body EMOM Workout Plan

This workout consists of 9 five-minute EMOM blocks — each targeting different muscle groups while maintaining a full-body emphasis. You’ll perform 1 exercise per minute for 5 minutes before moving to the next block.

Format

• Duration: 45 minutes total
• Structure: 9 blocks × 5 minutes each
• Work: Perform the designated reps at the start of each minute
• Rest: Remaining time of the minute
• Equipment: Dumbbells, mat, timer

Warm-Up (5 Minutes)

Before you begin, prepare your body with a quick warm-up:

1. Jumping Jacks – 1 minute
2. Bodyweight Squats – 1 minute
3. Arm Circles – 30 seconds each direction
4. Mountain Climbers – 1 minute
5. Hip Rotations & Stretch – 1 minute

This increases blood flow, enhances joint mobility, and preps your muscles for high-intensity work.

Block 1: Lower Body Power (Minutes 1–5) 45-Minute EMOM Workout

Focus: Legs and Glutes

1. Minute 1: 15 Dumbbell Goblet Squats
2. Minute 2: 12 Reverse Lunges (each leg)
3. Minute 3: 15 Dumbbell Deadlifts
4. Minute 4: 20 Jump Squats
5. Minute 5: 30-second Wall Sit + 10 Air Squats

Tip: Choose weights that allow you to maintain form but leave your legs burning by the end of each set.

Block 2: Upper Body Strength (Minutes 6–10)

Focus: Shoulders, Chest, and Triceps

1. Minute 1: 12 Dumbbell Shoulder Presses
2. Minute 2: 10 Push-Ups (or incline if needed)
3. Minute 3: 12 Dumbbell Chest Presses
4. Minute 4: 15 Lateral Raises
5. Minute 5: 10 Triceps Dips (on bench or step)

Pro Tip: Keep your elbows slightly bent during raises to protect your shoulder joints.

Block 3: Core Conditioning (Minutes 11–15) 45-Minute EMOM Workout

Focus: Abs and Stability

1. Minute 1: 15 Dumbbell Russian Twists (each side)
2. Minute 2: 20 Flutter Kicks
3. Minute 3: 15 Dumbbell Sit-Ups
4. Minute 4: 12 Plank Shoulder Taps (each side)
5. Minute 5: 30-second Plank Hold

Tip: Keep your abs tight and avoid arching your lower back to protect your spine.

Block 4: Posterior Chain Focus (Minutes 16–20)

Focus: Back, Hamstrings, and Glutes

1. Minute 1: 12 Dumbbell Bent-Over Rows
2. Minute 2: 15 Hip Thrusts
3. Minute 3: 12 Romanian Deadlifts
4. Minute 4: 10 Superman Lifts
5. Minute 5: 15 Glute Bridges

Tip: Keep your back straight during rows and deadlifts; hinge from the hips, not your lower back.

Block 5: Cardio EMOM (Minutes 21–25) 45-Minute Workout

Focus: High-Intensity Cardio Burst

1. Minute 1: 20 Jumping Lunges
2. Minute 2: 15 Burpees
3. Minute 3: 20 Mountain Climbers
4. Minute 4: 15 Squat Jumps
5. Minute 5: 30-second High Knees + 10 Jumping Jacks

Goal: Maintain intensity across all 5 minutes — this is your heart-rate booster!

Block 6: Push & Pull Combo (Minutes 26–30)

Focus: Balanced Strength

1. Minute 1: 12 Dumbbell Push Press
2. Minute 2: 10 Renegade Rows
3. Minute 3: 15 Dumbbell Front Raises
4. Minute 4: 12 Dumbbell Curls
5. Minute 5: 10 Dumbbell Kickbacks

Tip: Control your movements — avoid swinging weights to maintain tension.

Block 7: Core and Cardio Fusion (Minutes 31–35) 45-Minute EMOM Workout

Focus: Abs + Conditioning

1. Minute 1: 20 Bicycle Crunches
2. Minute 2: 10 Burpees
3. Minute 3: 15 Leg Raises
4. Minute 4: 20 Jump Rope (or simulated jumps)
5. Minute 5: 30-second Side Plank (each side)

This combination maximizes calorie burn while tightening your midsection.

Block 8: Total-Body Compound Lifts (Minutes 36–40)

Focus: Strength and Coordination

1. Minute 1: 10 Dumbbell Squat to Press
2. Minute 2: 12 Dumbbell Deadlift to Row
3. Minute 3: 10 Dumbbell Clean and Press
4. Minute 4: 15 Kettlebell Swings (if available)
5. Minute 5: 10 Burpee + Jump

This section mimics real-life movement patterns for functional strength.

Block 9: Finisher (Minutes 41–45) EMOM Workout

Focus: Burnout + Core Stability

1. Minute 1: 15 Jump Squats
2. Minute 2: 15 Push-Ups
3. Minute 3: 15 Sit-Ups
4. Minute 4: 10 Dumbbell Thrusters
5. Minute 5: 1-Minute Plank Hold (final push!)

This last block challenges your endurance and builds mental toughness.

Cool-Down (5 Minutes)

Finish with a gentle stretch to bring your heart rate down and prevent soreness:

1. Forward Fold – 30 seconds
2. Shoulder Stretch – 30 seconds each arm
3. Cobra Pose – 1 minute
4. Seated Hamstring Stretch – 1 minute
5. Child’s Pose – 1 minute

This aids recovery and improves flexibility over time.

How to Scale the 45-Minute EMOM Workout

Beginner

• Reduce the duration to 30 minutes (6 blocks).
• Use lighter weights or bodyweight versions.
• Rest an extra 15–20 seconds between rounds.

Intermediate

• Complete all 9 blocks as listed.
• Choose challenging weights but maintain form.
• Keep rest periods under 15 seconds.

Advanced

• Add 5 reps to each move.
• Use heavier weights or resistance bands.
• Perform final block as a nonstop circuit (no rest).

Science Behind 45-Minute EMOM Workout Training

Studies show that EMOM-style workouts activate both aerobic and anaerobic systems, leading to improved endurance and muscle growth. The alternating periods of intense work and brief rest create metabolic stress, enhancing muscle adaptation and fat oxidation.
A 2023 study in the Journal of Strength and Conditioning Research found EMOM protocols led to significant increases in VO₂ max, strength, and power output in just 6 weeks.

Nutrition Tips for 45-Minute EMOM Workout Success

Fueling your body properly enhances your performance:

• Pre-Workout: Eat a small meal with carbs and protein 60–90 minutes before (e.g., oatmeal with berries).
• During: Stay hydrated — sip water or electrolyte drinks.
• Post-Workout: Replenish with lean protein and complex carbs (e.g., chicken with quinoa and vegetables).

Proper nutrition aids in recovery, muscle repair, and energy restoration.

Why 45 Minutes Is the Sweet Spot

A 45-minute EMOM workout strikes the perfect balance between intensity and duration. It’s long enough to train every major muscle group, yet concise enough to maintain maximum output and focus. You’ll experience:

• Elevated heart rate throughout
• Significant calorie burn (400–700+)
• Enhanced strength endurance
• Full-body engagement

This makes it an excellent option for busy women looking to get strong, lean, and toned without spending hours in the gym.

Tips for 45-Minute EMOM Workout Success

1. Use a timer app — it keeps you accountable.
2. Focus on form — quality over quantity.
3. Track your progress — increase weights weekly.
4. Stay consistent — aim for 3–4 EMOM sessions per week.
5. Pair with active recovery — yoga or walking on rest days.

The 45-minute full-body EMOM workout is a powerhouse routine that combines the best of HIIT, strength training, and functional movement. Whether your goal is to lose fat, gain strength, or improve endurance, EMOM delivers results efficiently and effectively.

Consistency is key — the more you commit to this style of training, the more you’ll notice improvements in your fitness, body composition, and confidence.

So grab your dumbbells, set your timer, and let’s get moving — one minute at a time.

If you’re looking to elevate your fitness routine, this 45-minute full-body EMOM workout is a dynamic way to train strength, cardio, and endurance in one session. For additional high-impact options check out our 45-Minute Full Body HIIT Workout for Fat Loss and Lean Muscle which complements EMOM style training, as well as our 25-Minute Dumbbell MetCon: A Full Body Burner for Busy People for when you’re short on time. For targeted strength training, our post 10-Minute Back Workout for Strength and Shape offers a quick focus you can integrate into rest days. And when you’re gearing toward at-home routines, don’t miss the 30-Minute Full Body At-Home HIIT Routine: Burn Fat Build Strength and our guide on The Best Breakfast to Eat After a Workout for Recovery and Energy to support your recovery and nutrition.