Welcome to the world of EMOM workouts, where every minute counts and every second is an opportunity to crush your fitness goals! EMOM is like setting your own personal challenge clock— train hard, rest a little, and repeat. Whether you're looking to build strength or boost endurance, EMOM workouts are your ticket to a more dynamic way of training experience. Let’s explore how this time-based workout can enhance your fitness routine!
What does EMOM mean?
EMOM stands for "Every Minute on the Minute," and it’s a workout technique that involves performing a set number of reps of an exercise (or a series of exercises) within one minute and then repeating this sequence for multiple rounds.
If you've ever wished for a workout that combines intense effort with short amounts of time, EMOM workouts are your new best friend. You start by performing a set of exercises at the beginning of each minute. You complete the exercises within that minute and then use whatever time is left to rest before the next minute starts.
This time-based approach keeps your workouts structured while pushing yourself. It’s like having a personal trainer and a stopwatch rolled into one—challenging you to keep pace but also giving you the freedom to push yourself to new limits.
Benefits of EMOM Workouts
Curious why the workout world is loving every minute on the minute workouts? Let’s break down some of the perks:
Time efficiency and flexibility
You can pack a lot of movement into a short amount of time, making it easier to fit a hard workout into even the busiest schedules. Plus, with the flexibility to tailor the exercises and intensity to your needs, EMOM workouts adapt to your fitness level and goals—no matter if you’re a seasoned pro or a new gym-goer.
Builds mental and physical endurance
EMOM workouts are not just a physical challenge; they’re a mental one too. As you push through each minute, you build not only muscular endurance but also mental grit.
Adaptable for various fitness goals
Whether you're aiming to bulk up, build endurance, or just maintain a healthy lifestyle, this style of workout has you covered. With the ability to adjust the exercises and the number of rounds, you can customize your workout to target strength, endurance, or muscle gain.
Extra perks
Beyond these major benefits, EMOM workouts can also enhance your metabolism, and improve cardiovascular health.
How to Perform an EMOM Workout
Start by choosing exercises that match your fitness goals, such as burpees for cardio or squats for strength. Decide on the number of rounds and the duration for each round—common setups include 10 rounds of 1 minute each. At the beginning of each minute, perform the designated exercises. Use the remaining time to rest and recover before the next minute starts. As you build endurance and strength, you can increase the intensity or the number of reps to keep challenging yourself.
For beginners, it’s best to start with a manageable number of reps and a shorter duration to prevent burnout and focus on perfecting your form. As you become more experienced, you can intensify your workouts by incorporating high-intensity exercises and reducing rest periods. Advanced athletes might experiment with various exercises and rep schemes to keep the routine exciting and effective.
EMOM Workout Examples
Here are a few EMOM workout examples you could complete!
Beginner EMOM Workouts
Try a 10-minute EMOM where you perform 10 bodyweight squats at the top of each minute, followed by a 15-second rest. For the next minute, do 5 push-ups, and then use the remaining time to recover. This simple setup helps you build a solid foundation while getting accustomed to the timing and rhythm of EMOM workouts.
Workout Duration: 10 minutes
Exercises:
Minute 1: 10 bodyweight squats
Minute 2: 5 push-ups
Rest: Use the remaining time in each minute to recover
Intermediate EMOM Workouts
In a 15-minute EMOM, alternate between 15 kettlebell swings and 10 jumping lunges each minute. Use the rest of the minute to catch your breath before starting the next round. This intermediate routine improves both strength and endurance while keeping things varied and engaging.
Workout Duration: 15 minutes
Exercises:
Minute 1: 15 kettlebell swings
Minute 2: 10 jumping lunges
Rest: Use the remaining time in each minute to recover
Advanced EMOM Workouts
Try a 20-minute session featuring 10 heavy deadlifts followed by 15 box jumps. Push yourself to complete these exercises within each minute, and use any remaining time to recover. This intense workout targets strength, power, and cardio endurance making it a great choice for seasoned athletes looking to push their limits.
Workout Duration: 20 minutes
Exercises:
Minute 1: 10 heavy deadlifts
Minute 2: 15 box jumps
Rest: Use the remaining time in each minute to recover
Tips for Maximizing Your EMOM Workouts
To get the most out of your EMOM workouts and ensure they’re both effective and enjoyable, keep these key tips in mind:
Proper warm-up and cool-down: Start every session with a dynamic warm-up to prepare your muscles and joints for the intensity ahead. Finish with a cool-down that includes stretching to help your body recover and reduce muscle soreness.
Importance of technique and pacing: Focus on maintaining good form throughout each exercise to maximize effectiveness and avoid injury. Pacing is crucial—find a rhythm that allows you to complete the exercises within the allotted time while still leaving some room for recovery.
Adjusting workouts based on fitness level: Tailor your every minute on the minute workouts to match your current fitness level. Beginners might start with fewer rounds or lighter exercises, while advanced athletes can ramp up the intensity with heavier weights or more challenging moves.
Enhancing Your EMOM Workouts with the Right Supplements
Incorporate EMOM workouts into your regular training routine and elevate your performance with the right supplements. By regularly integrating these sessions, you can rapidly build strength, endurance, and overall fitness. To maximize the benefits, consider enhancing your routine with supplements specifically designed to support your performance and recovery.
Pre-workout supplements can give you an energy boost and improve endurance, while supplementation during workouts can keep you fueled, and post-workout supplements help with muscle recovery and soreness reduction. Selecting supplements that align with your individual needs and goals will ensure you get the most out of your every minute on the minute workouts. For more insights and tips on enhancing your performance, check out the articles on ProSupps' performance blog!
Incorporate EMOM workouts into your regular training routine and elevate your performance with the right supplements.
