10 Min EMOM Challenge | Add 1 Rep Every Round! (Can You Survive It?)

How far can you go in 10 minutes?

This EMOM workout is gonna test your strength, endurance, and how deep you’re willing to dig. You’ll hit goblet squats, push ups, and bicycle crunches—starting with 10 reps each and adding one rep every single round.

The goal: complete the round as fast as possible, then use whatever time is left to recover before the next one starts. It sounds simple... but it gets real quick. Can you survive all 10 rounds?

Grab a dumbbell, hit play, and let’s go.

Drop the round you reached in the comments—let’s see who makes it to the end.

🔥 157 calories burned during this workout - results will vary depending on your weight, effort, etc.

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🔥 Format: EMOM (Every Minute on the Minute)
🏋️ Equipment: 50 lb dumbbell
⏱ Duration: 10 minutes
💥 Goal: Max rounds before time runs out

00:00 Intro

Warm Up // 30x6
00:25 Jumping Jacks
00:55 Knee Hugs
01:25 Torso Twists
01:55 Squats
02:25 Pike to Plank
02:55 Plank Knee Tucks

Main Workout
EMOM format / add +1 rep each round
How many rounds can you complete in under 1 minute? Drop yours in the comments.

Complete these three exercises every minute on the minute, adding +1 rep each round

1. Goblet Squat - I’m using a 50 lb dumbbell
2. Push Ups
3. Bicycle Crunches (L+R=1)

03:55 Round 1 - 10 reps each
04:55 Round 2 - 11 reps each
05:55 Round 3 - 12 reps each
06:55 Round 4 - 13 reps each
07:55 Round 5 - 14 reps each
08:55 Round 6 - 15 reps each
09:55 Round 7 - 16 reps each
10:55 Round 8 - 17 reps each
11:55 Round 9 - 18 reps each
12:55 Round 10 - 19 reps each

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DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing Dan the HIIT Man and Velvet Moss LLC from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!