Table of Contents
What is EMOM?
- EMOM stands for “Every Minute On the Minute”, a type of metabolic conditioning training where you do a certain activity at the start of every minute for a set period.
- The remaining time within each minute is your rest period.
- EMOM workouts involve completing a movement or set of movements at the start of each minute, with rest time varying depending on completion time.
- EMOM training is a great way to improve your training and endurance.
Benefits of EMOM Workouts in High Intensity Interval Training
- EMOM workouts can build strength, lean muscle mass, and reduce body fat.
- They can also improve cardiovascular endurance and increase metabolism.
- EMOM workouts can be tailored to individual goals and abilities.
- They are efficient and can be completed in a short amount of time, making them great for busier individuals.
- EMOM workouts have built-in rest periods, allowing for proper recovery and reduced risk of injury.
EMOM Workout Variations
EMOM Workout Variations- Strength-Focused EMOM: Alternate between strength exercises like push-ups, pull-ups, and squats.
- Endurance-Based EMOM: Alternate between cardio exercises like jump squats, burpees, and mountain climbers.
- Agility and Explosiveness EMOM: Alternate between agility exercises like high knees and mountain climbers.
- Kettlebell EMOM: Alternate between kettlebell exercises like swings, goblet squats, and snatches.
How to Create an Effective EMOM Workout
- Choose exercises that work multiple muscle groups at once.
- Select a weight or resistance level that allows you to complete the given number of reps in the allotted time.
- Start with a shorter workout duration and gradually increase as you build endurance. EMOMs can be effectively utilized at the end of a training session to maximize energy and intensity.
- Incorporate a mix of upper body, lower body, and cardio exercises.
Equipment Needed for EMOM Workouts
Equipment Needed for EMOM WorkoutsOne of the great things about EMOM workouts is their flexibility when it comes to equipment. Whether you prefer bodyweight exercises or have access to a fully equipped gym, you can tailor your EMOM sessions to fit your needs. Here’s a breakdown of common equipment used in EMOM workouts:
- Bodyweight: No equipment is needed for exercises like push-ups, squats, and lunges. These bodyweight exercises are perfect for those who prefer to work out at home or on the go.
- Free Weights: Dumbbells, kettlebells, and barbells are staples in many EMOM workouts. They’re ideal for exercises such as squats, deadlifts, and the bench press, allowing you to build strength and muscle endurance.
- Machines: Cardio machines like treadmills, rowing machines, and stationary bikes can be incorporated into your EMOM workouts for a high-intensity interval training (HIIT) experience.
- Resistance Bands: These versatile tools can be used for exercises like banded squats and lunges, adding resistance without the need for heavy weights.
- Plyometric Equipment: For explosive movements like box jumps and jump squats, a plyometric box or bench is essential.
The beauty of EMOM workouts is that they can be done with minimal equipment, making them a great option for those who prefer to work out at home or have limited access to a gym.
Bodyweight EMOM Workouts
Body weight exercises like push-ups, squats, and lunges are incredibly versatile and effective for EMOM workouts. They can be modified to suit different fitness levels. Bodyweight EMOM workouts are convenient and can be done anywhere.
Want to learn about doing a EMOM workouts with a weighted vest? Read our article
Programming Your Own EMOM Workout
- Include diversity in your EMOMs by choosing movements that work opposing and complementary muscle groups.
- Choose movements that work each major muscle group or movement pattern (push/pull) at first.
- Start with a simple EMOM workout and gradually increase the difficulty as you build endurance.
Tips for a Successful EMOM Workout
Tips for a Successful EMOM Workout- Focus on proper form and technique throughout the workout.
- Pace yourself correctly to avoid burnout.
- Listen to your body and rest when needed.
- Stay hydrated throughout the workout.
Safety Considerations for EMOM Workouts
EMOM workouts are designed to push your limits, but it’s crucial to prioritize safety to avoid injury. Here are some key safety considerations to keep in mind:
- Warm Up Properly: Before diving into your EMOM workout, spend 5-10 minutes on light cardio and dynamic stretching. This prepares your muscles and joints for the intense activity ahead.
- Listen to Your Body: Pay attention to how your body feels during the workout. If you experience pain or excessive fatigue, it’s important to stop and rest.
- Use Proper Form: Maintaining proper form and technique is essential to prevent injuries. Focus on executing each movement correctly, even if it means slowing down.
- Start Slow: If you’re new to EMOM workouts, begin with shorter intervals and gradually increase the duration as your endurance improves.
- Cool Down: After completing your EMOM session, take 5-10 minutes to cool down with static stretching. This helps reduce muscle soreness and aids in recovery.
Consulting with a healthcare professional or certified personal trainer before starting any new exercise program is also a wise step, especially if you have any underlying health conditions or concerns.
Common Mistakes to Avoid
- Not warming up properly before starting the workout.
- Not cooling down properly after completing the workout.
- Not listening to your body and pushing yourself too hard.
- Not incorporating rest periods into the workout.
Getting Started with EMOM Workouts
- Start with a complete beginner-friendly EMOM workout and gradually increase the difficulty.
- Find a workout buddy or join a fitness class to stay motivated.
- Invest in a good pair of workout shoes and comfortable clothing.
EMOM Workout for Beginners
- Start with a short workout duration (10-15 minutes) and gradually increase as you build endurance.
- Choose exercises that work multiple muscle groups at once.
- Incorporate a mix of upper body, lower body, and cardio exercises.
Tracking Progress in EMOM Workouts
Tracking Progress in EMOM WorkoutsTracking your progress is essential to gauge the effectiveness of your EMOM workouts and stay motivated. Here are some methods to help you monitor your improvements:
- Time: Record the time it takes to complete your workout. As you build endurance, aim to decrease this time.
- Reps: Keep track of the number of reps you complete within each minute. Strive to increase this number as you get stronger and more efficient.
- Weight: Note the weight you use for each exercise. Gradually increasing the weight will help you build strength over time.
- Heart Rate: Monitoring your heart rate during and after the workout can provide insights into your cardiovascular endurance.
- Perceived Exertion: Pay attention to how hard you feel you’re working during the session. Tracking your perceived exertion can help you understand your overall fitness level.
To see the long-term effects of your EMOM workouts, consider keeping a log or journal. Document your progress with photos, measurements, and detailed notes on your workouts. This will help you visualize your improvements and stay motivated on your fitness journey.
Advanced EMOM Workout Strategies
- Incorporate high-intensity interval training (HIIT) into your EMOM workout.
- Use a variety of exercises and equipment, such as kettlebells and bench press.
- Incorporate multiple exercises into a single EMOM workout.
