For all those who are busy with their hectic work schedule and do not find time to work out. Here we bring you EMOM workouts, which can be your best friend in your fitness journey, no matter where you are, from the meeting room to the comfort of your own living room.
What Is EMOM?
EMOM stands for “Every Minute On the Minute”, which is a type of interval training, which is a simple but intense workout format where you do a specific number of reps of an exercise at the start of every minute and then rest for the remaining time before the next set begins. And the challenge is to complete a set of repetitions(reps) of a specific exercise within 60 seconds and rest for whatever time is left in that minute, before moving to the next.
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For instance, if you are doing 10 push-ups EMOM for 10 minutes, you will have to do 10 push-ups at the beginning of each minute. If that takes you 25 seconds, you rest for the remaining 35 seconds, and when the next minute starts, you repeat. This training style is quite famous among Cross Fitters, athletes and people who are busy, as it is time-efficient and keeps you accountable; the time does not wait for you.
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Health Benefits of EMOM Workouts
Builds Strength / Endurance
The repeated sets of exercise help you to build muscular mass and endurance while allowing the body just enough time to rest and recover slightly between rounds. It’s a perfect mix of strength and stamina training.
Improves Cardio Fitness
The heart rate gets elevated during workouts. EMOM is a perfect way to boost cardiovascular health and resistance, without doing long hours of cardio.
Time-Efficient
As time duration is set and rest periods are fixed, this type of workout is more focused and efficient. It can be done in 10-20 minutes, ideal for those with busy work schedules.
Enhances Mental Strength
These workouts are structured for a fixed time period. Working against the clock naturally makes you more determined, improves pacing, and handle fatigue. All of these help to build mental resilience.
Boosts Metabolism
EMOM workouts usually combine strength training and cardio workouts, which creates an afterburn effect. As the body continues to burn calories effectively even after the workout is completed, it triggers metabolism and helps you lose weight.
How to Do an EMOM Workout?
The best part of an EMOM workout is that you don’t need any gym or equipment, just a clock or timer and pure determination. This is how it works:
Step 1: Choose Your Time Zone
Decide how long you will continue. Beginners should start with 10 minutes, while professional athletes or fitness people may do 20–30 minutes.
Also Read: What Is Hybrid Fitness? How To Build Your Perfect Workout Regimen?
Step 2: Choose 1–3 Exercises
Choose exercises based on your fitness goals.
Examples:
Strength: Squats, push-ups, deadlifts, lunges
Cardio: Jumping jacks, burpees, mountain climbers
Core: Plank shoulder taps, sit-ups, Russian twists
Step 3: Set Reps and Pace
Begin with a manageable number of reps that take 30–40 seconds to complete a set. This leaves you some rest before the next minute starts.
Example Beginner EMOM (10 minutes):
Minute 1: 10 bodyweight squats
Minute 2: 8 push-ups
Minute 3: 15 jumping jacks
Repeat this cycle until 10 minutes are up.
Step 4: Stay Consistent
The primary goal is to sustain the same rep count and form every round. If you complete early, rest; if you are slow, reduce reps slightly to keep up with quality.
Side Effects
EMOM workouts are generally safe and effective, but overdoing them can lead to certain issues if you are not careful.
Doing too many EMOM sessions without rest can strain your muscles badly, and you may feel fatigued.
As fatigue sets in, form can get complicated, leading to joint or muscle injuries.
If you are new to exercise, start with lower intensity and learn proper form before increasing the duration and intensity of your workout.
People with heart conditions or high blood pressure should consult a doctor before attempting high-intensity EMOMs.
Pro-Tip: Always warm up properly, listen to your body, and schedule recovery days between intense sessions.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasising the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics, including food, nutrition, supplements, and overall health.
References:
https://pmc.ncbi.nlm.nih.gov/articles/PMC10950031/
Muscular performance analysis in “cross” modalities: comparison between “AMRAP,” “EMOM” and “RFT” configurations
Manuel Barba-Ruíz 1, Francisco Hermosilla-Perona 1,2,*, Juan Ramon Heredia-Elvar 1, Noelia Gómez-González 1, Marzo Edir Da Silva-Grigoletto 3, Diego Muriarte-Solana 1
Analysis of Pacing Strategies in AMRAP, EMOM, and FOR TIME Training Models during “Cross” Modalities
Levy Anthony de-Oliveira 1, Juan Ramón Heredia-Elvar 2, José Luis Maté-Muñoz 3, Juan Manuel García-Manso 4, José Carlos Aragão-Santos 5, Marzo Edir Da Silva-Grigoletto 1,*
https://pmc.ncbi.nlm.nih.gov/articles/PMC8624389/
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