EMOM Workout Guide: Benefits, Routines, and Tips

EMOM, which stands for Every Minute On the Minute, is a popular workout structure that can help you achieve your fitness goals efficiently. This guide will cover everything you need to know about EMOM workouts, including their benefits, how to get started, and some example routines.

What is an EMOM Workout?

An EMOM workout involves performing a specific exercise at the start of every minute for a set amount of time. The goal is to complete the designated reps or distance within the minute, using any remaining time to rest before starting again at the top of the next minute. This format keeps you moving and challenges your endurance, strength, and mental toughness.

Benefits of EMOM Workouts

EMOM workouts offer several benefits, making them a favorite among fitness enthusiasts:

Time-efficient: EMOM workouts can be short yet highly effective, making them ideal for those with busy schedules.
Versatile: You can incorporate various exercises, from strength training to cardio, into your EMOM routines.
Scalable: EMOM workouts can be adjusted to match any fitness level by changing the number of reps, the type of exercise, or the length of the workout.
Motivating: The structure of EMOM workouts can help keep you focused and motivated, as you strive to complete each round within the minute.

How to Start an EMOM Workout

Starting an EMOM workout is simple:

Choose your exercises: Select exercises that align with your fitness goals. You can focus on strength, cardio, or a combination of both.
Set your timer: Decide on the duration of your EMOM workout, typically ranging from 10 to 30 minutes.
Determine your reps: Choose the number of reps for each exercise. The goal is to complete the reps within the minute, leaving some time for rest.
Warm up: Start with a warm-up to prepare your body for the workout.
Begin your workout: Start your timer and perform your first exercise. Rest for the remainder of the minute, and then begin the next exercise at the start of the next minute.
Cool down: After completing your EMOM workout, cool down with some light stretching or a short walk.

Example EMOM Workouts

Here are some sample EMOM workouts to get you started:

10-Minute Beginner EMOM

Minute 1: 10 air squats
Minute 2: 5 push-ups
Minute 3: 10 sit-ups
Minute 4: 20 jumping jacks
Minute 5: 5 burpees
Minute 6: 10 lunges (5 per leg)
Minute 7: 10 mountain climbers
Minute 8: 10 kettlebell swings
Minute 9: 10 Russian twists (5 per side)
Minute 10: 20-second plank hold

20-Minute Intermediate EMOM

Minute 1: 15 goblet squats
Minute 2: 10 push-ups
Minute 3: 15 sit-ups
Minute 4: 30 jumping jacks
Minute 5: 10 burpees
Minute 6: 20 lunges (10 per leg)
Minute 7: 20 mountain climbers
Minute 8: 15 kettlebell swings
Minute 9: 20 Russian twists (10 per side)
Minute 10: 30-second plank hold
Minute 11: Repeat from Minute 1

30-Minute Advanced EMOM

Minute 1: 20 thrusters
Minute 2: 15 pull-ups
Minute 3: 20 sit-ups
Minute 4: 50 jumping jacks
Minute 5: 15 burpees
Minute 6: 30 lunges (15 per leg)
Minute 7: 30 mountain climbers
Minute 8: 20 kettlebell swings
Minute 9: 30 Russian twists (15 per side)
Minute 10: 60-second plank hold
Minute 11: Repeat from Minute 1
Minute 21: Cool down

FAQ

What does EMOM stand for?

EMOM stands for Every Minute On the Minute. It refers to a workout format where you perform a specific exercise at the start of each minute and rest for the remainder of the minute.

Are EMOM workouts effective?

Yes, EMOM workouts are highly effective. They help improve cardiovascular fitness, strength, and endurance, and can be tailored to suit any fitness level.

Can beginners do EMOM workouts?

Absolutely! EMOM workouts can be easily adjusted for beginners by selecting simpler exercises and fewer reps. As you build strength and endurance, you can gradually increase the intensity.

How often should I do EMOM workouts?

This depends on your fitness goals and overall workout routine. EMOM workouts can be done 1-3 times per week, either as a standalone session or as part of a broader fitness program.

What equipment do I need for an EMOM workout?

The equipment needed varies based on the exercises you choose. Basic EMOM workouts can be done with bodyweight exercises, but you may also incorporate dumbbells, kettlebells, or resistance bands for added intensity.