July 22, 2025, 6:01 pm | Read time: 4 minutes
Ever heard of “every minute on the minute”? That’s what EMOM stands for, the training principle that Arnold Schwarzenegger apparently likes to follow to train both strength and endurance simultaneously. He revealed how it works in his newsletter–with a workout that only takes 20 minutes.
EMOM is a training method popular in CrossFit. “Every minute on the minute” means starting a new exercise at the top of each minute. An example: 45 seconds of exercise followed by 15 seconds of rest before the next exercise or repetition of the previous one.
Various factors make EMOM training challenging. First, there’s the time aspect: Exercises are performed within a set timeframe, followed by a short break until the next full minute. The second point is speed: The goal is to perform repetitions cleanly and quickly. After all, there’s only a short time until the next minute and the next exercise.
EMOM can be done in different ways. You can either set a specific number of repetitions to complete within each minute or do as many repetitions as possible. In the first case, you might do twelve repetitions and then rest until the next minute. Alternatively, you might set a 45-second window for the exercise and try to do as many repetitions as possible in that time, followed by a 15-second rest.
No matter which variant you choose, the technically clean execution of each repetition is a priority. It’s not easy to combine this with timed movement. We guarantee that even experienced strength athletes will be gasping and pushed to their limits.
Arnold Schwarzenegger’s Tips for EMOM Training
In the newsletter “Arnold’s Pump Club,” the bodybuilding legend shares tips and tricks that can help not only professional athletes but also hobbyists take their fitness to a new level. It’s not about a lot of frills, fancy equipment, expensive studios, or workouts that sound as complicated and exotic as possible. Instead, Schwarzenegger distills his vast knowledge of strength training into simple rules and replicable training sessions. This is also the case with the 20-minute EMOM workout. All you need are dumbbells, a barbell (if not possible, this can also be replaced with dumbbells), and bands.
The EMOM Workout
- Set the timer to 20 minutes
- Start a new exercise with each new minute
- Complete the prescribed number of repetitions and then rest until the next minute
- Perform the exercises as circuit training (complete all exercises once and then start again)
- Repeat the circuit four times (total of 20 minutes)
Arnold Schwarzenegger divides the minutes into lower body exercise, upper body exercise, lower body again, upper body again, and last but not least, core exercises. For each minute or type of exercise, he suggested some variations in his newsletter that you can choose from whenever you want to repeat the EMOM training à la Arnold Schwarzenegger.
1st Minute: Lower Body – Push
- Bodyweight exercises: Jump Squat or Tempo Air Squat (10 to 15 repetitions)
- With bands: Squat with resistance band (12 repetitions)
- Dumbbell exercise: Goblet Squat (10 to 12 repetitions)
- Barbell exercises: Front Squat or Back Squat (6 repetitions)
Also interesting: “My Conclusion After 2 Weeks of 100 Squats Daily: Never Again!”
2nd Minute: Upper Body – Push
- Bodyweight exercise: Push-ups (10 to 15 repetitions)
- With bands: Overhead or chest press with band (12 repetitions)
- Dumbbell exercise: Shoulder Press (8 to 10 repetitions)
- Barbell exercise: Strict Overhead Press (8 to 10 repetitions)
Also interesting: “6 Exercises That Really Make My Shoulders Burn”
3rd Minute: Lower Body – Pull
- Bodyweight exercise: Single-leg Hip Thrust (8 to 12 repetitions per leg)
- With bands: Romanian Deadlift with band (10 repetitions)
- Dumbbell exercise: Romanian Deadlift (6 to 8 repetitions)
- Barbell exercise: Romanian Deadlift (6 to 8 repetitions)
4th Minute: Upper Body – Pull
- Bodyweight exercise: Inverted Row, also known as hanging row (8 to 12 repetitions)
- With bands: Row with band (12 repetitions)
- Dumbbell exercise: Bent-over Row (6 to 8 repetitions)
- Barbell exercise: Bent-over Row (6 to 8 repetitions)
Also interesting: Strengthen Your Core! 6 Pro Exercises for Core Power
5th Minute: Core
- Bodyweight exercise: Plank with shoulder taps (10 per side)
- With bands: Pallof Press with band (8 to 10 per side)
- Dumbbell exercise: Hollow Body Hold (hold for 20 seconds)
- Barbell exercise: Barbell Rollout (8 repetitions)