Only Have 20 Minutes? Do This (The Busy Woman's Power Workout)

I get it. Between work, family, and everything else life throws at you, finding 90 minutes for the gym feels like a pipe dream. You scroll through Instagram, see these elaborate workouts, and tell yourself, "I just don't have time for that."

Here’s the truth I tell all my clients: You don’t need 90 minutes in the gym to see real, meaningful results. Consistency trumps duration every single time. And today, I’m giving you the ultimate tool for those busy days: a Quick-Hit EMOM workout you can do anywhere, anytime, in just 20 minutes.

What is an EMOM? (Every Minute On the Minute)

EMOM stands for "Every Minute On the Minute." It’s a fantastic way to pack a lot of work into a short amount of time. Here's how it works:

• You start a timer.

• At the top of each minute, you perform a specific exercise for a set number of repetitions.

• Once you complete your reps, you rest for the remainder of that minute.

• When the next minute starts, you move on to the next exercise.

This format keeps you moving, forces you to work efficiently, and gives you built-in rest periods to recover for the next round. It’s perfect for building strength, endurance, and making the most of every single minute.

Your 20-Minute Power EMOM

This workout targets your entire body, focusing on compound movements to maximize your calorie burn and muscle activation.

Equipment Needed:

• A timer (your phone works perfectly!)

• Optional: A dumbbell or heavy household item for Goblet Squats.

• Optional: A sturdy chair or bench for Incline Push-ups.

The Workout: Repeat this 4-minute circuit 5 times for a total of 20 minutes.

• Minute 1: Goblet Squats (10-15 reps)

  • How-To: Hold a dumbbell (or a heavy book/water jug) vertically against your chest. Stand with feet slightly wider than shoulder-width, toes pointed slightly out. Hinge at your hips and bend your knees, lowering your body as if sitting in a chair. Keep your chest up and core engaged. Drive through your heels to stand back up.

  • Alternative Movement: If no weight is available, perform Bodyweight Squats. Focus on full range of motion.

• Minute 2: Push-ups (8-12 reps)

  • How-To:

    • Floor Push-ups: Start in a plank position, hands slightly wider than shoulders. Lower your chest towards the floor, keeping your body in a straight line. Push back up.

    • Knee Push-ups: Modify by dropping to your knees, keeping your body in a straight line from knees to head.

  • Alternative Movement: Incline Push-ups against a wall, counter, or sturdy chair. The higher the surface, the easier it is.

• Minute 3: Reverse Lunges (8-10 reps per leg)

  • How-To: Stand tall, hands on your hips or at your chest. Step one leg straight back, lowering your back knee towards the floor until both knees are at a 90-degree angle. Push off your back foot to return to the starting position. Alternate legs.

  • Alternative Movement: Static Lunges (step back and stay on one side for all reps, then switch in the next round) or Glute Bridges if lunges are too challenging.

• Minute 4: Plank Hold (30-45 seconds)

  • How-To: Start in a push-up position, but lower onto your forearms. Keep your body in a straight line from head to heels. Brace your core tightly, squeezing your glutes. Avoid letting your hips sag or rise too high.

  • Alternative Movement: Knee Plank (drop to your knees while maintaining a straight line from shoulders to knees) or a Wall Plank (forearms against a wall, lean in).

Important Disclaimer (Your Safety First!)

• Always listen to your body. If any movement causes pain, stop immediately.

• Consult with a healthcare professional before starting any new exercise program, especially if you have pre-existing conditions.

• Focus on form over speed. Quality reps are always more effective than fast, sloppy ones.

Ready to Crush 20 Minutes?

No more excuses about not having enough time! This workout proves that powerful results can come in small, consistent packages.

Finish this EMOM and then snap a quick selfie! Tag me on Instagram @Elizabeth_DeHart_Fitness so I can celebrate your hard work!