20-Minute EMOM Workout for Conditioning and Endurance

Session Details

Format: 20-minute EMOM workout (Every Minute On the Minute)
Duration: 20 minutes
Goal: Conditioning, endurance, full-body intensity

This EMOM training session is designed to challenge your endurance and full-body work capacity. By alternating between strength and cardio movements every minute, you’ll build consistency, improve recovery under fatigue, and enhance total-body performance.

Workout Breakdown

Perform each exercise at the start of every minute. Complete the prescribed work, then rest for the remainder of that minute. Move immediately to the next movement at the top of the next minute.

• Minute 1: 12 calories on the SkiErg

• Minute 2: 20-metre sled push @ 180 kg

• Minute 3: 12 calories on the rower

• Minute 4: 10 burpees

Repeat this 4-minute EMOM circuit for a total of 20 minutes (5 rounds). Each round should feel challenging yet repeatable, maintaining a steady output throughout the entire session.

Scaling and Modifications

Don’t be a hero. Scale the calories or sled weight as needed. If you’re newer to EMOM workouts, consider adding an extra rest minute after each round to maintain form and intensity. The focus is on consistency and completion, not burning out early.

Results and Benefits

This 20-minute EMOM workout blends cardiovascular endurance, functional strength, and bodyweight conditioning for maximum impact in minimal time.

Performing structured EMOM sessions like this helps improve:

• Work capacity and recovery

• Aerobic and anaerobic endurance

• Mental toughness and pacing control

Complete it as written or scaled to your ability level, and enjoy the benefits of an efficient, full-body conditioning EMOM that fits perfectly into any training plan.