EMOM (Every Minute On the Minute) is a popular training method that has gained significant traction in the fitness world. This approach adds structure and intensity to your workouts, challenging both your strength and endurance. In this article, we will explore what EMOM workouts are, how they work, and their benefits. Additionally, we will provide a variety of sample EMOM workouts to help you incorporate this effective training technique into your fitness routine.
Understanding EMOM: EMOM stands for Every Minute On the Minute. It is a workout format in which you perform a specific set of exercises within a minute, aiming to complete the prescribed repetitions as quickly as possible. The remaining time in the minute is your rest period. Once the next minute begins, you start the next set of exercises, regardless of whether you have completed the previous set. This format promotes intensity, efficiency, and mental focus, pushing you to work hard within each minute interval.
Benefits of EMOM Workouts:
Time efficiency: EMOM workouts allow you to accomplish a challenging workout in a shorter period. The structured timing keeps you focused and prevents excessive rest periods.
Increased intensity: With a time constraint for each set, EMOM workouts push you to perform at a higher intensity level, maximizing your effort.
Improved mental focus: EMOM challenges your mental fortitude as you strive to complete each set within the minute, teaching discipline and concentration.
Versatility: EMOM workouts can be tailored to any fitness level or exercise modality, making them suitable for beginners to advanced athletes.
Conditioning and endurance: The consistent work-rest intervals improve cardiovascular fitness and stamina.
Sample EMOM Workouts: Here are some sample EMOM workouts to give you an idea of the variety and possibilities within this training method:
EMOM Strength Circuit:
Minute 1: 8 Deadlifts
Minute 2: 10 Push-ups
Minute 3: 12 Goblet Squats
Repeat for 10 rounds
Minute 1: 15 Kettlebell Swings
Minute 2: 12/10 Calorie Row
Minute 3: 10 Burpees
Repeat for 5 rounds
Minute 1: 8 Thrusters
Minute 2: 12 Box Jumps
Minute 3: 10 Toes-to-Bar
Repeat for 8 rounds
EMOM Tabata Mashup:
Minute 1: 20 seconds of Mountain Climbers, 10 seconds rest
Minute 2: 20 seconds of Russian Twists, 10 seconds rest
Minute 3: 20 seconds of Jumping Lunges, 10 seconds rest
Minute 4: 20 seconds of Plank Hold, 10 seconds rest
Repeat for 4 rounds
Lower Body EMOM:
Minute 1: 10 Back Squats
Minute 2: 15 Walking Lunges
Minute 3: 12 Romanian Deadlifts
Repeat for 6 rounds
Upper Body EMOM:
Minute 1: 8 Strict Pull-ups
Minute 2: 10 Hand Release Push-ups
Minute 3: 12 Dumbbell Shoulder Presses
Repeat for 8 rounds
Remember to adjust the weights, repetitions, or exercises according to your fitness level and capabilities. Rest as needed between rounds to maintain proper form and prevent injury.
Conclusion: EMOM workouts offer a challenging and effective way to boost your fitness level, regardless of your experience or fitness goals. The timed structure keeps you engaged and focused, while the intensity promotes strength, endurance, and mental fortitude. Experiment with different exercises, rep schemes, and time intervals to customize EMOM workouts to your liking. Incorporate this training method into your fitness routine to experience the benefits of increased efficiency, intensity, and overall conditioning. Embrace the EMOM challenge and take your fitness journey to new heights.