24-Min Mixed EMOM

How this EMOM workout works

This is an EMOM — Every Minute On the Minute. At the top of each minute you start the prescribed work; whatever time is left once you finish is your rest, and then the next minute begins whether you are ready or not.

A well-scaled EMOM leaves you roughly fifteen to twenty-five seconds of rest in the early minutes. That will feel too easy at the start, and it is meant to — the fatigue arrives about two thirds of the way in, and the rest you banked early is what carries you to the end. If a minute arrives before you have finished the previous set, cut the reps.

Who this advanced workout suits

This session assumes a solid aerobic base and reliable technique under heavy fatigue. The volume is high and the rest is minimal. At this level recovery is usually the limiting factor rather than training capacity, so avoid stacking sessions like this on consecutive days.

How to scale each movement

Scaling is how this workout stays useful across a range of abilities. Pick the version of each movement that lets you keep moving at a steady pace, and note what you changed so the next attempt is a fair comparison.

200m Run — easier: cut the distance in half, or walk the return leg. Harder: hold a faster pace, or extend the distance.

Hand-Release Push-ups — easier: perform standard push-ups, or raise your hands onto a step. Harder: add a clap, or pause for one second at the bottom.

Walking Lunges — easier: perform stationary lunges holding a support. Harder: add a pause at the bottom of each step.

What you need

No weights are needed for this workout — but you will want a measured outdoor route or a treadmill for the running intervals.

If you have no space to run, substitute an equivalent work interval — roughly 60 to 90 seconds of hard effort per 200m — using shuttle runs, high knees or burpees.

Warm up before you start the clock. Five to ten minutes of easy movement plus a few light reps of each movement in the workout is enough, and it matters more on short, intense sessions than on long ones.

Common questions

How long does 24-Min Mixed EMOM take?

About 24 min of working time, plus five to ten minutes of warm-up beforehand and a few minutes of easy movement afterwards.

Do I need any equipment?

No weights are required — every movement is bodyweight. You will need somewhere to run the intervals, either a measured outdoor route or a treadmill.

Can beginners do this workout?

It is written at advanced level, but the scaling options above let you run it at a lower intensity. Reduce the reps and choose the easier movement variations.