Having trouble fitting workouts into your busy schedule? EMOM workouts could be the solution. This article will guide you through what EMOM means and offers 10 varied workouts to try at home.
Get ready for a change!
Understanding EMOM Workouts
EMOM workouts revolve around high-intensity exercises for a specific number of repetitions within a minute, followed by recovery periods. They are crafted to improve cardiovascular and muscular endurance while targeting the entire body.
Definition of EMOM
EMOM stands for “Every Minute on the Minute.” In this type of workout, you do a set number of reps for an exercise in under 60 seconds. The faster you finish, the more time you have to rest before the next minute starts and then you begin a new set.
This cycle keeps going for the duration of your workout.
Completing tasks quickly earns more rest, making EMOM workouts both challenging and rewarding.
This approach combines elements of high-intensity interval training (HIIT) with strict timing to improve endurance and strength. It’s ideal for those who aim to get a lot done in a short period.
Now let’s explore why such workouts could benefit your fitness routine.
Benefits of EMOM workouts
EMOM workouts can make legs and core muscles stronger. They also help your heart and lungs get better at their jobs. These exercises save time because you stay focused instead of getting distracted by things like your phone.
You can use EMOM for many goals, such as getting stronger or running faster.
These types of exercises test how hard you can push yourself without stopping to rest too long. This makes both your mind and body tougher. Plus, they are great for seeing how much better you are getting at your workouts over time.
How EMOM differs from HIIT
Moving from the benefits of EMOM workouts, we now explore how they stand apart from HIIT. In EMOM, you have varying rest periods that depend on how quickly you finish your reps. If you complete 10 squats in 30 seconds, you earn a 30-second break before the next round starts.
This setup makes EMOM unique. It focuses on completing a set number of exercises within each minute.
On the other hand, HIIT maintains a steady rhythm of exercise and rest intervals. Typically, this means working out for 30 seconds followed by a 15-second rest period. Unlike EMOM’s flexible breaks based on performance within each minute interval, HIIT’s structure is more rigid with preset work and rest times.
This key difference highlights EMOM’s adaptability to individual pace and endurance levels during workouts.
Getting Started with EMOM Workouts
To begin EMOM workouts, you’ll set your timer for a specific time period. Then, complete a certain number of reps or exercises within that timeframe before resting for the remainder.
Step-by-step guide to conducting an EMOM workout
EMOM workouts are a type of high-intensity interval training. They use time-based sets to mix exercise and rest in an efficient way.
- Pick your duration. Decide whether you want your workout to last 10, 20, or even 30 minutes.
- Choose exercises. Select movements that suit your level, like squats or push-ups.
- Set a timer. You need this to track each minute of your workout.
- Start with the first minute. Complete a set number of reps for your chosen exercise, such as 10 squats.
- Rest for the remainder of the minute. If you finish the squats in 20 seconds, you get 40 seconds to rest.
- Move to the next exercise when the new minute starts.
- Keep going till you hit your total time goal, like 30 minutes.
Use a timer to manage work and rest times effectively throughout the session.
Repeat this cycle for each minute until your workout is complete.
This format helps keep workouts straight and pushes you without overdoing it.
Recommendations for beginners
If you’re new to EMOM workouts, start with moderate activities. Aim for 30 minutes of movement each day. This helps your body get ready for more intense exercises like EMOM.
People with heart or health issues should choose exercises that are not too hard. Pick activities that you can keep doing over time. This way, you’ll stay fit and avoid getting hurt.
10 Suggested EMOM Workouts to Try at Home
Here are 10 EMOM workouts to try at home:
– You can start with a 5-minute cardio EMOM finisher workout.
– There’s also a 12-minute bodyweight workout that doesn’t require any equipment.
5-Minute Cardio EMOM Finisher Workout
The 5-Minute Cardio EMOM Finisher Workout is great for ending a strength training session. It mixes squat presses with tuck jumps. You can find this workout online, on YouTube.
This routine switches from squat presses to tuck jumps every minute, for five minutes. It boosts your heart rate and ends your fitness routine on a high note.
12-Minute EMOM Bodyweight Workout
The 12-Minute EMOM Bodyweight Workout uses your own weight for exercises. You’ll do moves like burpees, squat jumps, push-ups, and walkouts. This workout is great for your muscles and heart.
You can find videos on YouTube to follow along.
This quick workout hits big muscle groups with cardio too. It fits into a busy day easily. Next up is the “12-Minute No-Equipment EMOM Workout”.
Using bodyweight means you can workout anywhere, anytime.
12-Minute No-Equipment EMOM Workout
The 12-minute no-equipment EMOM workout focuses on lunges and burpees. It is a high-intensity session guided by trainer Sarah, available on YouTube. The workout offers an effective circuit training and bodyweight exercise routine suitable for home workouts.
Moving onto “25-Minute Full-Body EMOM Workout”, this session amps up the intensity with a longer duration and wider range of exercises.
25-Minute Full-Body EMOM Workout
The 25-Minute Full-Body EMOM Workout is led by trainer Kym and is available on YouTube. It engages all major muscle groups, offering strength and endurance training within a brief session.
This full-body workout provides a complete interval training experience, integrating bodyweight exercises for a total at-home workout.
Participants can expect to experience circuit training designed to strengthen the entire body while enjoying the benefits of a HIIT workout in just 25 minutes.
25-Minute Low-Impact Full-Body EMOM Workout
The 25-minute low-impact full-body EMOM workout is a gentle, joint-friendly home exercise that focuses on non-jumping, time-based circuit training. It incorporates bodyweight exercises and can be easily followed through online fitness videos.
This workout concludes with a one-minute plank and offers a full-body exercise session without high impact or strenuous movements.
30-Minute EMOM Kettlebell Workout
Transitioning from the low-impact routine to a more intense session, the 30-Minute EMOM Kettlebell Workout is designed for kettlebell enthusiasts aiming for full-body muscle building using just one kettlebell.
This workout focuses on strength training and cardio in a circuit format, promoting high-intensity interval training (HIIT) while targeting all major muscle groups. It’s an effective home workout lasting 30 minutes, available on YouTube for those seeking a challenging fitness routine without needing much equipment.
30-Minute Intense No-Jumping EMOM Workout
The 30-Minute Dynamic No-Impact EMOM Workout is an aggressive interval training that focuses on bodyweight exercises and strength training. It’s a gentle aerobic exercise circuit designed to keep joints safe while elevating the heart rate, making it suitable for home fitness.
This workout requires only an exercise or yoga mat and can be easily accessed on YouTube.
To progress, let’s explore “Contributors and Recommendations”.
30-Minute EMOM CrossFit Workout
The 30-minute EMOM CrossFit workout is led by trainer Kat and takes inspiration from CrossFit. It’s designed to create a gym-like atmosphere at home, making it accessible on YouTube for those seeking functional fitness and high-intensity interval training in their home workouts.
This EMOM routine provides a comprehensive cardiovascular exercise through bodyweight exercises, functional movements, and cross-training within a 30-minute timeframe.
37-Minute Total-Body Strength EMOM Workout
Crystal’s 37th birthday is celebrated with a 37-minute full-body strength EMOM workout, available on YouTube. This circuit training involves bodyweight exercises and resistance training, making it suitable for at-home workouts that focus on functional fitness.
40-Minute EMOM (Full-Body Dumbbell)
The 40-minute EMOM (Every Minute on the Minute) full-body dumbbell workout combines lower and upper body circuits with an abdominal finisher. It involves using dumbbells weighing between 5-10 kg.
This workout routine is available on YouTube and provides a comprehensive strength and endurance training session that can be completed at home, offering a high-intensity full-body interval circuit training experience.
Contributors and Recommendations
Morgan Fargo, a freelance beauty and wellness editor who has contributed to Women’s Health Magazine UK and Australia. Kate Cheng, a health and fitness writer focusing on various exercise types and challenges.
Bridie Wilkins, the Fitness Director at Women’s Health UK, specialising in workouts and home gym equipment.
Additional recommended workouts include rowing, barre exercises, HIIT, kettlebell exercises, glute band exercises.
Now that we understand the contributors behind our recommendations for workouts let’s move to the conclusion of our blog.
Conclusion
EMOM workouts are a time-efficient way to improve strength, endurance, and mental resilience. With its adaptable nature, EMOM offers a wide range of workouts suitable for different fitness levels and goals.
By trying out the 10 suggested EMOM workouts at home, you can explore various exercise routines that cater to your preferences and needs. So, why not give these EMOM workouts a go and discover the benefits they can bring to your fitness journey?
FAQs
1. What does EMOM mean?
EMOM stands for “Every Minute on the Minute.” It is a workout format where you perform a set number of exercises at the start of each minute. You rest for the remaining time in that minute.
2. How do I structure an EMOM workout?
To structure an EMOM workout, choose 2-4 exercises and decide how many repetitions to complete each minute. For example, you might do 10 push-ups at the start of every minute for 10 minutes.
3. What are some examples of workouts I can try with EMOM?
You can try various workouts like bodyweight squats, kettlebell swings, or burpees as part of your EMOM routine. Mixing different exercises keeps it interesting and challenging.
4. Is there any benefit to using EMOM workouts?
Yes! EMOM workouts improve strength and endurance while allowing flexibility in pacing. They also help manage rest periods effectively, making them efficient for busy schedules.
