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EMOM Workouts

Never heard of an EMOM workout before? It’s hugely popular in CrossFit training, but you don’t necessarily have to follow the “crossfit cult ” to try one.

EMOM workouts, otherwise known as “Every Minute on the Minute,” are a fun and creative way to manipulate your work-rest ratio during workouts. A predetermined number of reps are assigned for each set, and they must be completed in a minute. If completed faster, a longer rest break may be taken. If the exerciser moves slowly, however, he or she will have a limited rest break before the next set.

If the goal of the EMOM workout is endurance and a metabolic challenge, select a number of reps and resistance for each exercise that should take just under one minute, allowing for very short rest breaks. If strength is the goal, select only a few heavy reps for each set, and the rest break will be built right in. You could also set a higher time limit and choose a series of exercises to fit into that time and repeated for several rounds. Here’s a sample workout: 5 box jumps, 10 dumbbell rows, 10 push-ups, and 20 skater leaps in three minutes for 10 rounds.

Why EMOM ?

One of the great benefits of EMOM workouts is that they are easily modifiable for any level of fitness and can be completed in a short amount of time. This is particularly helpful when you only have a moment to squeeze in a quick yet effective workout. Your options are limitless with this type of workout and fun and hard work are guaranteed.They serve as the perfect example of high-intensity interval training (HIIT)—and since the faster you go, the more rest you get, there’s no sense in not putting the pedal to the metal and ramping up the intensity.

Done another way, EMOMs can also be great for practicing a new skill. The forced rest ensures you’ll be fully rested and able to maintain high-quality movement.
EMOMs are fun to do with a group of people, especially if you have limited space since you can start your minutes at a different time (e.g., at time 0:00 vs. 0:30) so half of you are resting while the other half is working.

EMOMs can be done with virtually anything: sprinting, weightlifting, odd objects, bodyweight movements, etc. They’re perfect for if you’re pressed for time and aren’t able to get to the gym. The choices are endless!

EMOM Express Workout

After a five- to 10-minute warm-up, perform the recommended number of reps (shown in parentheses, below) of each exercise within one minute. Begin the next exercise at the top of the next minute. Round 1 can be completed in seven minutes. Take a three- to five-minute rest break, and begin again one more time. 

And remember, although you are working with your eyes on the clock, proper form is still the most important aspect of this or any workout.

Equipment: 2 dumbbells, 1 kettlebell and a jump rope

  • Minute 1: Curtsy Lunges (24 alternating sides)
  • Minute 2: Push-ups (12)
  • Minute 3: Kettlebell Towel Row(15)
  • Minute 4: Burpees(10)
  • Minute 5: Dumbbell Squat Push-press (15)
  • Minute 6: Plank With Shoulder Taps(20 alternating sides)
  • Minute 7: Jump Rope(75 Revolutions)

Rest five minutes and repeat one more time. 

A few other little EMOM Burn ups

EMOM Protocol 1

Work time

10 minutes

Recovery time

will vary

Number of exercises

2

Number of repetitions

6

Number of cycles

10

Exercises

Kettlebell swings, Hand release burpees

EMOM Protocol 2

Work time

6 minutes

Recovery time

will vary

Number of exercises

2

Number of repetitions

8

Number of cycles

6

Exercises

Battle rope slams, box jumps