EMOM workouts are an abbreviation of “Every Minute on the Minute”.
In this form of workout, you need to complete a fixed number of reps in less than 1 minute (60 seconds). If you complete the fixed number of reps in 40 seconds, the remaining seconds will be your recovery or rest time.
Are EMOM workouts effective?
Yes. EMOM usually helps you to intensify cardiovascular endurance, strength and assists in constructing muscles. It also enhances your aerobic and anaerobic abilities. EMOM workout may improve your fitness quality as well as you may attain a high quantity of standard work from it. This workout also provides you adequate rest period that motivates you to go with great effort and perform more intensely.
Benefits of EMOM Workouts
- You can perform these workouts in less time and easily you can plan your routine.
- It is a type of HIIT (High Intensity Interval Training) which is good to burn more calories. You can too lose fat easily by performing EMOM workout.
- You can perform these workouts alone as well as in the group. Group workouts usually help to deliver motivation to each other.
- These workouts assist you to boost your cardiovascular endurance, muscular endurance, muscular strength, power, balance and also to build muscles.
- EMOM workouts train your body to recover faster and work with a great force. You get very less rest time in these workouts, also they target one specific muscle group each minute so that your other muscle groups receive sufficient duration for a good recovery. Hence, your body can perform better way and help to enhance your metabolic rate.
How often should you do EMOM workouts?
The EMOM workout should be done for 10 to 30 minutes, depending on your plans, objectives and the level of your fitness within that training session. You have to plan EMOM workout by considering your body conditions or any recent injuries if you have.
You can perform once or twice a week based on your fitness level.
How many Reps and exercises?
The number of reps can be 12 to 15 that you need to complete within 60 seconds. Each minute EMOM emphasizes on a specific muscle group and allows the other muscle groups to rest. This is how you can work upon your entire muscle groups by performing EMOM workout.
Exercises and circuits also depend on your fitness level.You can determine 2 to 8 exercises with 4 to 6 circuits. For instance, 5 circuits of 5 exercises for 25 minutes or 5 circuits of 3 exercises for 15 minutes.
How many minutes do you perform an EMOM workout?
You can perform it for 10 to 30 minutes or more than this.
Example 1: 25 minutes EMOM full body home workout routine
Here I am going to take 10 exercises, where we will perform 2 exercises within one minute. Like EMOM Circuit
Minute1: Burpee 10 reps and Jump lunge 14 reps (7 on each leg)
Minute2: Pushup 10 reps and Plank rotation 10 reps
Minute3: Butterfly crunches 10 reps and Boat hold 20 seconds
Minute4: Sumo squat 15 reps and Sumo squat jump 10 reps
Minute5: Mountain climbers 20 reps and Jumping jack 20 reps
Minute6: Repeat again the whole circuit till you complete 25 minutes.
You should perform 5 circuits.
Try this routine and let me know how you feel after completing this workout.
It is a continuous series of workout where we don’t keep break. If you want to rest or sip water you can use the time left in every minute.
Example 2: 15 minutes EMOM full body home workout routine
Here I am going to take 3 exercises,where we perform 1 exercise in one minute like EMOM Triset.
Minute1: Burpee (chest to floor) 12 reps
Minute2: Pushup 15 reps
Minute3: Jump squat 15 reps
Minute4: Repeat again the whole circuit till you complete 15 minutes.
You should perform 5 circuits.
Example 3: 10 Minutes EMOM workout routine.
Here I am going to take 2 exercises,where we will perform 1 exercise within one minute as similar as EMOM superset.
Minute1: Bench press 8 to 12 reps
Minute2: Barbell squat 8 to 12 reps
Minute3: Repeat again till you complete 10 minutes.
You should do 5 supersets
Choose that weight, which you are comfortable with to perform 8 to 12 reps continuously. You can load more weights if you want, as per your capacity.
You can continue with same weight, but try to do maximum repetitions or till failure reps on each minute.
Equipment to use in EMOM workouts are,
1) Kettle bell
2) Rope
3) Sandbag
4) Tire
5) Barbells
6) Dumbbells
7) Sled push
8) Pullup bar
Etc. You can perform EMOM workout by using any of these equipment focusing on each muscle group.
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