The Best Workout for Women of all Ages [2026]

EMOMs—“Every Minute on the Minute”—are a quick and efficient way to get strong, toned, and fit. You pick your workout length and complete a set number of reps or calories within each minute. On a machine like a bike or rower, hit your target calories, then rest for the remainder of the minute. EMOMs are perfect for women because they combine strength training with cardio, helping build lean muscle and burn fat.

The best part? EMOMs can be done with anyone and easily modified. Can’t do goblet squats? Swap in bodyweight squats. Want more cardio? Adjust calories or intensity on the rower or bike. It’s a fun way to train with friends while keeping workouts fast, efficient, and effective, making it perfect for busy schedules without sacrificing results.

If you made it this far down, I want to reward you with your next 10 EMOM workouts that you can complete!

10 EMOM Workouts for Women

How it works: Set a timer for each minute. Complete the reps or calories listed, then rest for the remainder of the minute. Repeat for the total rounds or time picked. 

1. Full-Body Blast (10 min)

• 10 squats*
• 10 push-ups*
• 10 sit-ups*

2. Legs & Cardio (12 min)

• 12 bodyweight squats* (or goblet squats*)
• 12 calorie row*

3. Upper Body Tone (10 min)

• 10 dumbbell shoulder presses*
• 10 bent-over rows*
• 5 burpees*

4. Core Crusher (8 min)

• 12 Russian twists* (per side)
• 10 sit ups*
• 10 plank shoulder taps*

5. Cardio & Strength Combo (15 min)

• 12 kettlebell swings*
• 10 push-ups*
• 10 calories bike sprint*

6. Lower Body Burn (12 min)

• 12 lunges per leg*
• 30-45 second wall sit
• 12 glute bridges*

7. Quick HIIT EMOM (10 min)

• 10 jump squats*
• 8 burpees*
• 12 calories row*

8. Upper & Core EMOM (12 min)

• 10 push-ups*
• 12 dumbbell bicep curls*
• 20-30 second plank*

9. Full-Body Gym EMOM (15 min)

• 10 box jumps*
• 12 dumbbell deadlifts*
• 12 calories row or bike*

10. Partner Fun EMOM (10 min)

• Take turns each minute: 10 squats*, 10 push-ups*, 10 sit-ups*

*Weights and reps can be modified based on your fitness level.