By: Kent Campbell BS, CSCS
Everything in today’s world seems fast-paced, with obligations, deadlines, chores, errands, you name it! So sometimes fitting in a whole hour, or even 30 minutes, of fitness for ourselves can seem quite daunting. We’re always looking for ways to maximize efficiency, and I’m here to tell you about one of the best ways to do that for your workouts: the EMOM, which stands for Every Minute On the Minute. EMOMs are super time-efficient and incredibly beneficial for many types of fitness. They can be programmed for strength, hypertrophy, and muscular endurance. Plus, they’re great for all fitness levels, from beginners to more advanced athletes.
In today’s fast-paced world, many people find themselves juggling work, family, and social obligations, which can make prioritizing fitness difficult. EMOMs offer a way to maximize your training in a minimal amount of time, helping you get the results you want without sacrificing hours in the gym.
What Exactly is an EMOM?
An EMOM workout involves performing a certain number of reps for a specific exercise at the start of each minute. After completing your reps, you rest for the remainder of the minute before starting again at the top of the next minute. It’s as simple as that.
EMOMs are especially great for those who want structure in their workouts but need flexibility to adapt to their fitness level. Beginners can start with easier exercises or fewer reps, while seasoned athletes can increase the intensity or duration for a more challenging experience.
Generally, EMOMs are about 15-20 minutes long, but they can be scaled up or down to fit your fitness goals. Whether you’re looking to build strength, increase muscle size, or improve endurance, EMOMs can be tailored to meet your needs.
Workout 1 (EMOM 12 Minutes)
Min 1: 8 Barbell Back Squats
Min 2: 8 Barbell Bench Press
(This EMOM focuses on strength and hypertrophy, with 6 sets per exercise and 48 reps total per exercise.)
Workout 2 (EMOM 12 Minutes)
Min 1: 8 Pull-Ups
Min 2: 12 Push-Ups
Min 3: 15 Jump Squats
(This EMOM is geared towards muscular endurance, with 4 sets per exercise and 28-60 reps total per exercise.)
What Are the Benefits of EMOM?
Time Efficiency:
In our busy lives, finding time to work out is tough. The beauty of an EMOM is that it allows you to fit in a high-intensity, full-body workout in just 15-20 minutes. You get the benefits of a longer workout in a fraction of the time.
For strength athletes, EMOMs allow for short bursts of high-intensity work with built-in rest, which is ideal for heavy lifts. For those looking to improve endurance or burn fat, the quick-paced nature of EMOMs combined with reduced rest can significantly boost cardiovascular health and metabolic rate.
Build Muscular and Cardiovascular Endurance:
EMOMs are perfect for building both muscular endurance and cardiovascular fitness. By working at a high intensity, you push your muscles and heart to perform harder in a short time, leading to improved stamina.
Mental Toughness:
EMOMs can be tough, and that’s part of their appeal. They challenge not only your body but your mind as well. By sticking to the pace and pushing through discomfort, you build mental toughness and discipline.
Increased Calorie Burn:
Because of their high-intensity nature and short rest periods, EMOMs can help you burn more calories than a traditional workout. You’re working at a higher intensity, which means your metabolism stays elevated even after the workout is over.
Scalable to All Fitness Levels:
Whether you’re new to fitness or a seasoned athlete, EMOMs can be modified to suit your needs. Beginners can start with lower reps and simpler exercises, while advanced athletes can increase the difficulty by adding more weight or higher intensity.
Whether you’re just getting started or already have a few years of training under your belt, EMOMs offer the versatility to challenge you no matter where you’re at. By adjusting exercises, reps, or rest periods, you can tailor your EMOM to target different fitness goals as you progress.
Breathing and Recovery Skills:
A big benefit of EMOMs is learning how to regulate your breathing. You’ll be able to build endurance not just physically but also by learning how to recover more efficiently between sets. This skill helps improve your overall work capacity, meaning you can perform better in both the gym and daily life.
Downsides of EMOMs
Like any fitness method, EMOMs have their drawbacks. The main issue is the amount of volume in a short period of time. If you’ve never done an EMOM before, it’s important to ease into it to prevent excessive muscle strain or central nervous system fatigue.
If performed too frequently or with high intensity, EMOMs can lead to overtraining and muscle fatigue. It’s important to listen to your body and not overdo it, especially if you’re new to this format. Scheduling EMOM sessions 2-3 times per week allows for recovery and ensures you’re getting the most out of your training.
Here’s how you can avoid overdoing it:
- Start with lighter weights or fewer reps: Begin with a conservative approach, using less weight or lower reps until your body gets used to the intensity.
- Incorporate more rest periods: If you’re new to EMOMs, try programming an extra minute of rest between rounds. You can also alternate between work and full rest to give your body more recovery time.
Example:
EMOM 15 Minutes
Min 1: 12 Walking Lunges
Min 2: 12 DB Push Press
Min 3: Rest
(This EMOM includes a rest period after every round to allow for better recovery and prevent overtraining.)
How to Program EMOMs for Different Goals
When creating your EMOM workout, the first thing to decide is what you want to achieve. Here’s how you can tailor your EMOMs for different fitness goals:
Strength EMOM (16 Minutes)
Min 1: 3 Deadlifts
Min 2: 5 Barbell Incline Bench Press
(This strength-focused EMOM uses low reps and allows for recovery between exercises to maximize force production.)
Hypertrophy EMOM (20 Minutes)
Min 1: 10 DB Bench Press
Min 2: 10 Barbell RDLs
Min 3: 10 Inverted Rows
Min 4: 10 DB Goblet Squats
(For hypertrophy, use moderate reps (8-12) to build muscle. The alternating exercises help manage fatigue and optimize muscle engagement.)
Muscular Endurance EMOM (25 Minutes)
Min 1: 15 Push-Ups
Min 2: 15 Box Jumps
Min 3: 15 KB Swings
Min 4: 15 Calorie Row
Min 5: Rest
(This EMOM focuses on muscular endurance by increasing reps and working through multiple movements with short rest periods.)
If you want a full-body workout, try pairing upper body and lower body exercises for each minute, which will ensure you’re targeting different muscle groups while also allowing for rest between each set. For example, combine exercises like squats and bench press for a balanced routine. If you’re looking to focus on one area, try isolating movements for that muscle group while using compound lifts for the other.
Additional Tips for EMOM Success
- Start Simple: Stick to exercises you know, especially when starting with EMOMs. Focus on form and technique before ramping up the intensity.
- Prioritize Form Over Speed: While EMOMs are fast-paced, proper form should always come first. Speed up once you’re comfortable with your form to avoid injuries.
- Track Progress: Keep track of your EMOMs, noting the number of reps completed, the weights used, and how your body feels. This will help you measure your progress and make adjustments as you get fitter.
For beginners, I recommend starting with simpler bodyweight exercises, such as squats or push-ups, until you get comfortable with the pace of EMOMs. As your endurance and strength improve, you can gradually increase the complexity of the exercises, add weights, and reduce rest times. Always prioritize quality over quantity to avoid injury and ensure long-term progress.
By now, you should have a better understanding of what an EMOM is and how it can help you in your fitness journey. Whether you’re pressed for time, looking to improve endurance, or seeking a new challenge, EMOMs can provide a fun, efficient, and effective workout. Remember, it takes time to figure out the perfect balance between exercises, reps, and rest, but once you do, EMOMs can be a game-changer in your training.
EMOMs are an excellent way to spice up your fitness routine, no matter your current fitness level. Whether you’re looking to push your limits or just want to squeeze in an effective workout during a busy day, give EMOMs a try and see how they work for you. Feel free to reach out with any questions or share your favorite EMOM workouts. We’d love to hear how it’s helping you reach your goals.
Happy lifting!
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