EMOM Workout Guide: How To Get Started

Carving out dedicated gym time can be a challenge in our busy lives. But what if you could achieve a powerful workout in a fraction of the time? Enter EMOM workouts – a simple yet effective training method perfect for maximising results in minimal time.

EMOM training is like CrossFit, but to everyone’s surprise, it’s not a new concept, but it has come to light recently. This high-intensity interval training (HIIT) approach is quickly gaining popularity because it delivers a powerful fitness punch in a time-efficient package. It is one of the most efficient workouts because of its structure, which is based on having a deadline of one minute but also giving enough time for rest and recovery.

This blog is your guide to unlocking the potential of EMOM (Every Minute on the Minute) workouts. We'll break down the concept, explain how to get started, and delve into the science-backed benefits of this interval training approach. EMOM workouts offer a powerful way to transform your fitness routine, even with limited time, from boosting your metabolism to improving cardiovascular health and building strength. Keep reading to know more!

Table Of Contents

1. What Is An EMOM Exercise And Why Should You Give It A Try?

2. How To Get Into An EMOM Fitness Routine?

3. What Are The Benefits Of EMOM Workouts?

4. Are There Any Safety Concerns With EMOM Workout?

5. Expert’s Advice

6. The Final Say

7. FAQs

8. References

What Is An EMOM Exercise And Why Should You Give It A Try?

EMOM Exercise

EMOM is an acronym for ‘Every Minute on the Minute’, comprising one-minute exercises based on reps. In simpler terms, in an EMOM workout, the target for the number of reps of an exercise must be completed in one minute. The concept of an EMOM workout is to perform a certain number of repetitions during the first minute and then rest for the remaining time before performing another exercise in the next minute. Rest in between the sets is essential. EMOM workout is categorised as an interval style of training in which you perform a specific exercise every minute for a certain number of reps and then rest for the remainder of the minute.

Here are the reasons why the EMOM workout should be given a try:

1. It Has Specified Goals

EMOM workouts are tailor-made, i.e., they can be designed based on your specific fitness goals. You can include cardiovascular exercises like high knee runs, skipping, mountain climbers, and toe taps to increase your cardio fitness levels. Likewise, suppose your fitness goals are strength-related, and you want to improve your strength or build muscle. In that case, you can focus on including either body weight or weighted exercises like leg presses, deadlifts, lateral raises, wood chops, etc.

2. Is For All Fitness Levels

Whether you are a complete beginner at exercising or someone who goes to the gym, you can complete an EMOM workout by personalising it to your fitness level. A combination of cardio and bodyweight exercises with lower reps can be perfect for beginners to start an EMOM workout, while people working out can try higher-intensity workouts or with increased weights for higher reps.

3. It Is Not Time Restrictive

Because you can customise an EMOM workout specifically to your needs, you can decide the duration you want to workout. If you've only got 20-30 minutes on some days, you can pick 4-5 exercises for a shorter session. Or, if you have an hour or two in the day that you can designate to your workout routine, you can adopt an EMOM workout and do it consistently with various exercises.

4. Includes A Variety Of Exercises

EMOM workouts can combine various exercises, so you can challenge yourself with multiple exercises and keep variety in your workout regime. You can pick how many exercises you complete in a workout and how many sets to complete—for example, 4 sets of 3 different exercises or 3 sets of 6 different exercises. You can also decide if your EMOM workout has to be focused on your upper body, lower body, core, body weight,

5. Provides Multiple Benefits

EMOM workouts can bring big fitness results, including increasing cardiovascular and muscle endurance. You also burn many calories in a shorter time because you work harder for a short duration and rest. In interval-based training, your body rejuvenates itself after intense bursts of energy with the rest time that the exercise instils in itself; you will burn more fat after an EMOM workout than a long, slow, steady workout session.

6. Mentally And Physically Challenging

In an EMOM workout, the quicker you complete the reps, the more rest you can get within the remaining minute. The thought that you can get a break immediately after the exercises can increase the intensity of your workout to get the rest period. It will be mentally challenging as you might start to feel tired, but you must aim to finish each round of exercises within the same time frame as the previous round.

Also Read: What Are Barre Workouts? Benefits And Exercises

How To Get Into An EMOM Fitness Routine?

When deciding on an EMOM workout for yourself, fix your fitness goals and build a workout plan to help you achieve those goals. Make realistic goals and follow them consistently. Follow these tips when creating an EMOM workout routine:

1. Choose A Beginner-friendly Exercise

To complete an EMOM workout, you can do the same exercise for the entire workout. But to understand an EMOM workout regime, start with low-intensity workouts. You can also do a series of workouts and repeat them often or a different workout every minute. Some low-intensity workouts you can start your EMOM workout with are push-ups, jumping jacks, or other bodyweight workouts.

2. Think About The Length Of The Workout

The more exercises you add to it, the longer it will be. Workouts with just one exercise should be kept short. Schedule exercises based on the intensity of the workouts. Workouts that are twenty or thirty minutes long usually contain multiple exercises that need to be done in under a minute with rest periods. Complete the prescribed number of reps of the exercise within a minute and time it.

3. Consider Your Heart Rate

An EMOM workout should be challenging for you at your current fitness level. Whatever your exercise routine, your heart rate should be seventy to eighty-five per cent of your maximum heart rate. If your heart rate gets up to eighty-five per cent of your max heart rate, it is considered high-intensity interval training (HIIT).

4. Train For Stamina

Ensure you can consistently perform exercises with a consistent amount of energy in under a minute. Many people give their all at the beginning of the workout, leaving them with very little energy as they go towards the end, which can lead to poor form.

5. Make Modifications As Needed

You can decrease the number of reps you do to have sufficient rest time. Rest is a pause that gives you time to lower your heart rate and build energy for the next exercise. If an exercise is starting to feel easy for your fitness level, add more reps or switch to a more challenging workout.

6. Choose Your Type Of Workout Carefully

Bodyweight exercises such as pull-ups, sit-ups, air squats, and box jumps are popular for EMOM workouts. You can also do strength-training exercises like deadlifts or kettlebell swings. If you are incorporating weight training, ensure it is appropriate for your fitness level so you can perform it quickly and in proper form. Choose various workouts involving different muscles in the body or perform different EMOM workouts on other days.

7. Take Rest

After you complete the exercise, you can rest for the Rest of the minute. For example, if the set number of reps for a push-up is six and it takes 40 seconds to perform all six push-ups, you have 20 seconds to rest before proceeding to the second minute.

8. Proceed To The Next

At the end of the 60 seconds of your first exercise, which includes exercising and rest, do the next exercise in the workout.

Also Read: What Is A Healthy Body Weight Index? Discover Key Factors And Strategies For Ideal BWI

What Are The Benefits Of EMOM Workouts?

If the exercises you select are challenging for you at your fitness level, there are many benefits to EMOM workouts:

Time Efficiency	An entire EMOM workout can last five to thirty minutes, though many fall within the ten- to twenty-minute range. That means you can squeeze a time-efficient EMOM workout into the middle of a busy workday.
Convenience	You do not need special equipment to perform an EMOM workout. You can do bodyweight EMOM workouts. You can also perform ENOM workouts using resistance bands, barbells, dumbbells, kettlebells, or exercise machines.
Structure	The structure of an EMOM workout is relatively simple and easy to understand. All you need is a minute timer.
Flexibility	You can tailor an EMOM workout to your needs and capacity. You can create one for cardio, strength, or hypertrophy. You can make workouts challenging or perform an EMOM workout alone or in addition to another.
Health benefits	Depending on your exercises and difficulty, an EMOM workout can be a great source of cardio and help build strength. A sufficiently challenging EMOM workout will allow you to do more reps in less time or more challenging exercises over time, helping to improve your stamina and endurance.

Are There Any Safety Concerns With EMOM Workout?

While EMOM (Every Minute on the Minute) workouts can effectively improve fitness, some safety considerations must be remembered. One concern is the potential for overtraining or pushing too hard, especially for beginners or those with underlying health conditions. It's essential to listen to your body, start at an appropriate intensity level, and gradually increase the difficulty as your fitness improves.

Improper form or technique during exercises can increase the risk of injury, so it's essential to prioritise proper form and technique throughout the workout. Lastly, individuals with certain health conditions or injuries should consult a healthcare professional before starting an EMOM workout to ensure safety. Always begin your EMOM workout with proper warm-ups and indulge in healthy eating habits to see continual progress and build body strength.

Also Read: What Is Your Ideal Percentage Of Body Fat? Get The Answer Here!

Expert’s Advice

As an expert, I urge you to start slow and focus on your form first and foremost. Begin with low-intensity exercises and gradually increase intensity as your fitness level improves. Prioritise proper form over speed to prevent injury and maximise results. Consistency is vital with EMOM workouts, so regularly incorporate these sessions into your routine. Also, allow for adequate rest and recovery to prevent burnout and overtraining per the workout rule- ‘every minute on the minute’.

The Final Say

In conclusion, EMOM (Every Minute on the Minute) workouts offer a dynamic and effective way to enhance cardiovascular endurance and muscular strength. You must carefully select exercises, monitor intensity levels, and allow for adequate rest. EMOM workouts can be tailor-made to suit your specific goals and capabilities. With consistent practice and thoughtful modifications, EMOM workouts can become a valuable addition to any fitness regimen, providing physical and mental benefits. Whether you're a beginner or an experienced person, the versatility and challenge of EMOM workouts make it a versatile and rewarding training method.

FAQs

1. Give EMOM meaning.

EMOM stands for Every Minute On the Minute, a workout regime in which you complete an exercise for a certain number of reps in a minute while the time left is for recovery or rest.

2. How does every minute-on-the-minute workout work?

In an EMOM workout, the target number of reps of an exercise must be completed in one minute. These are basically one-minute exercise sets with built-in rest periods.

References

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EMOM Workout Guide: How To Get Started And Understanding The Benefits

Anvesha Chowdhury