OK, what does EMOM actually mean? Your full guide + 10 workouts to try
With 1.6k of you Googling 'EMOM' every month and 1k hunting for 'EMOM workouts', we're here to set the record straight. EMOM is a fitness acronym you should all get familiar with - research has shown that EMOM workouts significantly increased leg-muscle and core strength, as well as cardiovascular endurance.
So, if you haven't got a scooby what EMOM stands for, or how to do EMOM workouts – stop looking and start scrolling. Read on for the meaning of EMOM, how to do EMOM workouts, and the best 10 for you to try for free.
What is an EMOM workout?
Let's get the basics down first: EMOM stands for 'every minute on the minute' and refers to a specific type of workout.
'EMOM is a workout protocol used where you complete a predetermined number of reps of a particular exercise in 60 seconds,' explains celebrity PT, Sana Shirvani. 'The time that remains in the 60-second block when you finish will be your recovery time before you move onto the next set – which starts on the next minute.'
'The quicker you complete the task the more rest you earn yourself before going again at the top of the next minute,' adds FIIT head of fitness, Gede Foster.
Okay, so how do you do an EMOM workout?
Start by setting a timer for a set amount of time, anywhere between 10 and 30 minutes.
'At the start of every minute, you'll complete a set number of movements (e.g. 10 bodyweight squats) with the remaining amount of time of the minute to be taken as rest until the beginning of the next minute. So, if the squats take 20 seconds, you have 40 seconds of rest,' explains Myprotein PT Lee Turkington.
5 benefits of EMOM workouts
Because of their changeable nature, EMOM workouts have some pretty big benefits. Much like your reusable water bottle, the more you put into them, the more you'll get out of them.
1. They're time-efficient
'We can often find ourselves distracted during workouts as we check texts or scroll Instagram, but the systematic and objective programming of EMOM workouts help us stay focused and avoid losing time between sets,' says Turkington.
Sets without a 15-minute scroll-hole in between may seem daunting but they'll help you (and your fitness tracker) get a helluva lot more out of your workout time. Trust us.
'EMOMs are one of the most effective ways to add high-quality training volume into your sessions,' explains Shirvani. 'The work/rest ratios are systematically programmed so you have the urgency to finish the reps in a given time, giving you adequate rest and not losing time in-between sets.' Stay off the phone and in the workout. PT's orders.
2. They're adaptable
'You can use an EMOM workout for pretty much any training goal, power, strength, aerobic, anaerobic, or skill,' says Foster.
And, unlike other workouts which keep you confined to a particular type of exercise, EMOM workouts can be adapted for almost any type of exercise.
'EMOMs can be programmed using varying exercises to train varying stimuli. For example, some can be cardio-focused with a rotation of skipping and burpees whereas others can be a strength-bias featuring push-ups and squats in the circuit,' describes Turkington. A great way to cycle between cardio and strength exercises, the world's your fitness oyster when it comes to EMOM workouts.
3. They force you to challenge yourself
During an EMOM workout, you don't have the option to extend your rest willy nilly, unlike strength-training workouts where rests between sets can drag on. This can help you to push on when you know you should but don't really want to. Challenging yourself to keep going when the going gets tough builds mental and physical strength.
4. They help to build up stamina and fitness ability
According to Shirvani, EMOM workouts help your body learn to recover more quickly and work harder. Over time this will build your fitness capacity, including how quickly you and your heart rate are able to come back to baseline after strenuous home workouts.
5. They're a good way to track progress
A great way to see how you're going during and after the workout, EMOM sessions can help you see how you're improving.
'Firstly, they're great for measuring consistency within the EMOM circuit. Watch the clock in the early minutes and notice how you're pacing,' says Foster. 'As you get deeper into the circuit, watch to see if you are slowing down as your muscles fatigue or if you can maintain the pace.' As you get fitter, you'll notice that you're able to maintain a higher level of effort for longer.
To track your progress week to week – complete the same workout but notice if you have more rest time than usual leftover at the end of each minute. Or, amp up the number of reps you aim to complete in the 60-second period.
Is there anyone who shouldn’t do an EMOM workout?
Because they're such an adaptable style of workout, there's no one who shouldn't do an EMOM workout. However, there are some fit-basics to be aware of if you're newer to exercise, says Shirvani.
'If you lead a sedentary lifestyle, getting in 30 minutes of movement a day is more important and sustainable than doing an EMOM right away.
'The demands of a workout like this are high, so if you have any heart or medical conditions which affect your joints and heart, aerobic exercise at a moderate intensity is probably more beneficial and sustainable for you to begin with.'
What is the difference between EMOM and HIIT?
EMOM means your rest periods will change depending on how long it takes you to do the prescribed reps for a certain exercise in one minute. For example, it might take you 30 seconds to do 10 squats, leaving you 30 seconds rest until the next minute starts.
A HIIT workout meanwhile, involves exercising and resting for the same durations within a workout. For example, you might exercise for 30 seconds and rest for 15 seconds, until the whole workout duration is up.
10 EMOM workouts to try at home
5-minute cardio EMOM finisher workout
Cap off a strength training workout with this snappy session, designed to get your heart rate up and push your muscles to the perfect point of fatigue. Alternating between squat presses and tuck jumps, we can promise it's going to be a sweaty one.
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12-minute EMOM bodyweight workout
You'll need only your own bodyweight for this challenging EMOM workout. Burpees, squat jumps, push-ups and walkouts, you'll work every major muscle group and get a great cardio fix, too.
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12-minute no-equipment EMOM workout
Lunges and burpees? Count us in. Work with Sarah as she takes you through a spicy 12-minute EMOM session.
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25-minute full-body EMOM workout
Build endurance and strength with trainer Kym. The whole session takes less than 30-minutes and works every major muscle group. We love.
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25-minute low-impact full-body EMOM workout
Nix the jumping and save sore joints with a low-impact EMOM workout. You'll finish with a one minute plank to really test your fitness.
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30-minute EMOM kettlebell workout
Another one for the kettlebell-workout lovers out there, get around a 30-minute workout that uses a single kettlebell for all-over muscle building.
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30-minute intense no-jumping EMOM workout
Keep your joints happy but heart rate up in this EMOM. All you'll need is an exercise or yoga mat and enjoy room to move freely.
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30-minute EMOM CrossFit workout
Missing your Box and WOD-mates? Try Kat's 30-minute CrossFit-inspired EMOM workout to make your home feel a little more gym-like.
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37-minute total-body strength EMOM workout
A workout that can be made more or less challenging depending on what equipment you have at home, help celebrate Puzzle Fit's Crystal's 37th birthday with a 37-minute workout.
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40-minute EMOM (full-body dumbbell)
An efficient workout that includes both a lower- and upper-body circuit and even an ab finisher. You'll need a pair of weights - they recommend 5-10kg.
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