WHAT EXACTLY IS AN EMOM?If you’re already layering in HIIT workouts into your routine, you’re going to love EMOM workouts. EMOM stands for Every Minute On the Minute. EMOM workouts are HIIT-style workouts that challenge you to complete a new exercise with a specific rep count in 60 seconds or less. Once you complete the reps, you rest for the remainder of the minute.
WHAT’S THE DIFFERENCE BETWEEN HIIT AND EMOMS?HIIT workouts and EMOMs sound kind of similar. So what’s the difference? With traditional HIIT workouts, you give yourself a set amount of time to rest. During your “on” time, you’re pushing yourself as hard as possible. Generally, HIIT workouts have 20 seconds of hardcore push, followed by 10 seconds of rest. With an EMOM, you control the rest time depending on how hard you push yourself. You’ll still get the benefits of a HIIT-style workout but in a more time-efficient manner.
WHAT ARE THE BENEFITS OF EMOM WORKOUTS?
QUICK AND VERSATILEEMOMs are completely customizable depending on your goals. A cardio-focused EMOM will have high reps with little to no weight. If you’re wanting to focus on strength, grab some dumbbells and cut your rep counts down. EMOMs can be programmed from 4-45 minutes, making this the perfect workout if you’re short on time but want to get a sweat session in.
BOOST YOUR METABOLISMJust like HIIT workouts, EMOM routines reset your metabolism to work overtime during your workout which can help your body burn more calories long after your exercise has ended.
EMOM WORKOUTS DO A LITTLE BIT OF EVERYTHING
EMOMs challenge you to work harder and earn your rest all within just one minute. The harder you push the more rest you get. On the flip side, the slower you work the less rest you’ll get. EMOMs hit on every aspect of fitness (muscular strength, muscular endurance and progression). They are a great way to improve your work capacity and see your strength build over time.
THE 20-MINUTE EMOM ROUTINE FROM FBK
Ready to try it for yourself? Do this EMOM 2 times per week for 3 weeks and take note of how long it takes you to get through each set. We bet you’ll see an improvement each week!
Minute 1: 10 Jump Squats
Minute 2: 20 Mountain Climbers (each leg in counts as 1 rep)
Minute 3: 16 Curtsy Lunges (8 on each leg)
Minute 4: 10 Pushups
Minute 5: 10 Burpees
Minutes per round: 5
If you do this EMOM workout 4 times, you’ve knocked out a 20-minute cardio sesh for the day! To make this sequence more difficult, you can:
- Do 10 bodyweight squats and add weight
- Add weight to your curtsy lunges
- Increase the number of reps per exercise
- Complete the workout 6x for a full 30-minute cardio session