You don’t need fancy machines, endless time, or the perfect boujee gym setup to get real results. Just commitment, smart programming, and the grit to keep showing up. According to Arnold Schwarzenegger anyway, and if we’re going to take anyone’s advice, his will be at the top of our lists.
In his latest newsletter, Arnold’s Pump Club, he delivers a 20-minute EMOM (every minute on the minute) workout that ‘ramps up both strength and conditioning, and can be done with dumbbells, bands, barbells, or just your body weight.’
Schwarzenegger says, ‘Fancy equipment doesn’t determine results – it’s your effort, your progression, and that you show up. Consistency isn’t about what you have; it’s about what you do.’
And with that, set your timer and go get it.
The Workout
- Set a timer for 20 minutes
- Start a new exercise at the top of each minute
- Complete the assigned reps, then rest until the next minute begins
- Cycle through all 5 exercises
- Repeat the circuit up to 4 times, for a total of 20 minutes. If you have less time, you can do fewer rounds
Minute 1: Lower PushBodyweight: Jump Squat or Tempo Air Squat (10–15 reps)Bands: Banded Squat (12 reps)Dumbbells: Goblet Squat (10–12 reps)Barbell: Front or Back Squat (6–8 reps)Minute 2: Upper Push Bodyweight: Push-up (10–15 reps)Bands: Banded Overhead or Chest Press (12 reps)Dumbbells: Shoulder Press (8–10 reps)Barbell: Overhead (strict) Press (8-10 reps)Minute 3: Lower Pull/HingeBodyweight: Single-leg Hip Thrust (8–12 reps per leg)Bands: Banded Romanian Deadlift (10 reps)Dumbbells: Romanian Deadlift (6-8 reps)Barbell: Romanian Deadlift (6–8 reps)Minute 4: Upper PullBodyweight: Inverted Row (8–12 reps)Bands: Banded Row (12 reps)Dumbbells: Bent-over Row (6-8 reps)Barbell: Bent-over Row (6–8 reps)Minute 5: CoreBodyweight: Plank Shoulder Tap (10 reps per side)Bands: Banded Pallof Press (8–10 reps per side)Dumbbells: Hollow Body Hold (20 secs)Barbell: Barbell Rollout (8 reps)How to Do the MovesBodyweight: Jump Squat or Tempo Air Squat
Stand tall, core engaged and chest lifted. Squat down, keeping your back straight, until your thighs are at least parallel with the floor. Jump upwards explosively as high as you can, let your arms travel slightly behind you. As you descend, continue into your next rep, directly into the squat position ready to repeat.
Bands: Banded Squat
Stand on a resistance band and hold each handle by the side of your body, with palms facing inwards. Lower your hips into a squat with your chest lifted. Push up to straighten your legs whilst pulling the band up so that it’s in line with your thighs. Drop down and repeat.
Hold your dumbbell in front of your chest with your palms facing upwards. Standing tall, keep your chest up and sink your hips back, before bending your knees to drop your thighs until they are at least parallel to the floor. Drive up back to standing, ready to repeat.
For back squats, stand with your feet a little wider than your hips. Keep your chest proud and your core locked. Sink your hips back and descend into a squat whilst the knees travel in line with the toes. At the bottom of the squat, the thighs should hit parallel or lower and your elbows should come in between your knees. Drive back up, driving through the heels and tensing your glutes at the top. Repeat.
Hit a strong plank position, with your core tight and hands under your shoulders. Bend your elbows to bring your chest to the floor. Keep your elbows close to your body as you push back up explosively.
Bands: Banded Overhead or Chest Press
For chest press, lie on the floor and place a resistance band underneath your shoulders and hold both handles, with your upper arms in contact with the floor. Extend both arms until they’re straight, pulling the band up with them. Lower them back to starting position and repeat.
Stand with your feet shoulder-width apart, holding a pair of dumbbells. Squeeze your shoulders blades, abs, and glutes to create full-body tension. Lift the weights to shoulder height. Press the weight straight up overhead, engaging your core to prevent your ribs from flaring. Lower the weight back down to your shoulders.
Barbell: Overhead (strict) Press
Hold the barbell in the front-rack position with the elbows high. Take a breath and brace your core. Press the barbell overhead, while keeping the chest open. Lower under control to your shoulders and repeat.
Bodyweight: Single-Leg Hip Thrust
Start with your upper back supported on a bench and both feet planted on the floor. For the correct set up, when raising your hips, your knees, hips and shoulders should be in line and your heels should be under your knees. Your chin should also be tucked. Begin the rep with one leg lifted, push through the supporting leg so that your hips extend before slowly reversing the movement so your hips sink close to the floor, ready to repeat.
Bands: Banded Romanian Deadlift
Stand on a looped resistance band with both feet shoulder-width apart. Hold the ends of the band in each hand. Keeping your legs slightly bent, hinge forward at the hips with a flat back and lower your hands toward mid-shin. Pause briefly, then return to standing. Repeat.
Dumbbells: Romanian Deadlift
Hold a dumbbell in each hand in front of your thighs. With a slight bend in your knees, push your hips back and lower the weights until you feel a stretch in the backs of your legs. Bring the dumbbells back to the starting position. Repeat.
Stand tall gripping a barbell at hip height with your feet hip-width apart. Lower the bar by hinging at the hips, keeping it close to your legs as it moves down to just below the knees. Reverse the motion to return to standing.
Bodyweight: Inverted Row
Set a bar or suspension trainer to waist height. Lie underneath with a straight line from your head to your heels, gripping the handles with an overhand grip. Pull your chest up until it’s close to the handles, then lower yourself back down with control.
Bands: Banded Row
Stand on the middle of a looped resistance band with both feet. Hold one end of the band in each hand. Hinge forward at the hips until your torso is almost parallel to the floor with a flat back. Pull the band ends toward your sides, then lower back to the starting position.
Dumbbells: Bent-over Row
Hold a dumbbell in each hand and hinge forward at the hips until your torso is almost parallel to the floor with a flat back. Pull the dumbbells toward your sides, then lower them back to the starting position.
Hold a barbell with an overhand grip. Hinge at the hips forward with a flat back until your chest is over the bar. Pull the bar toward your hips, then lower it to the starting position.
Bodyweight: Plank Shoulder Tap
Start in a high plank position with your hands under your shoulders. Lift one hand and tap the opposite shoulder, then return it to the floor. Repeat on the other side. Continue alternating taps for the set number of reps.
Bands: Banded Pallof Press
Attach a resistance band at chest height. Stand perpendicular to the anchor and hold the band with both hands at the centre of your chest. Press the band straight out in front of you, then bring it back in.
Dumbbells: Hollow body hold
Lie on your back holding a dumbbell with both hands above your chest. Lift your arms, shoulders, and legs slightly off the ground. Hold this position for the prescribed time while keeping your body stable.
Barbell: Barbell Rollout
Kneel on the floor with a barbell in front of you, loaded with bumper plates. Grip the bar with both hands and slowly roll it forward until your body is fully extended. Resist your back arching as much as possible. Reverse the movement to bring the bar back to the starting position.
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Kate is a fitness writer for Men’s Health UK where she contributes regular workouts, training tips and nutrition guides. She has a post graduate diploma in Sports Performance Nutrition and before joining Men’s Health she was a nutritionist, fitness writer and personal trainer with over 5k hours coaching on the gym floor. Kate has a keen interest in volunteering for animal shelters and when she isn’t lifting weights in her garden, she can be found walking her rescue dog.