Share on social

With so many fitness acronyms flying around (HIIT, LIIS, TUT…) you’d be forgiven for not having heard of EMOM. So, what on earth does it mean? And should you be doing it?

What exactly is an EMOM workout?

EMOM means ‘Every Minute On the Minute’ and is a fun way to add some challenge to your cardio or weights routines. Ideal for anyone looking for new workout ideas, EMOM is fast becoming the world’s new HIIT, with all the benefits HIIT brings.

It’s all about completing an exercise for a certain number of reps in less than 60 seconds. Any time left within that minute is your recovery period. Then you start a new exercise at the top of every minute. 


What are the benefits of an EMOM workout?

Structure. Lots of people like working within the set time frame of a minute. It essentially you against the clock. If you need to perform 10 push-ups in one minute, you get them done then have the remainder of the 60 seconds to rest. Simple.  

Motivating. It’s very self-motivating to crank out your reps then having the sweet reward of rest before you start again. Because you’re accountable for the length of your rest period you tend to work as hard as possible. 

Beat boredom. No-one likes repeating the same old workout over and over. EMOM gives you endless new workout ideas to keep your mind and body challenged. 

Workout quality. Because your muscles are being rested between sets you also have a better quality of workout. You can focus on form and lower your reps if form starts to break. 

Workout efficiency. A fantastic way to fit fitness in for people who are time poor. With EMOM, you can set the time limit and know exactly how long it’s going to take you. Plus, because an EMOM workout is so demanding, you can get your training done in as little as 15 minutes, making it the perfect pre-lunch way to Hussle. 

Track your progress. Simply monitor the number of reps you do or weight you lifted in one minute and how much time you have left, then compare this number or weight week after week. 


How can I use EMOM in my workouts?

Many trainers use EMOM as a finishing touch to workouts, But the beauty of EMOM workouts is they can be a quick full body blast at anytime. Get creative. A workout could be anywhere between 4 and 20 minutes. 

Choose at least 4 moves. Aim for a full body range. Squats, push ups, lunges and sit ups are a good start.

Start with 8-10 reps of each move. This gives you an idea of whether you need to increase or reduce the reps depending on how much recovery time you’ve got left.

For example, if you’ve got 30 seconds left after performing 8 sit ups, challenge yourself by adding on 4 more. 

That’s it. Just remember to complete each rep with good form and without rushing. 


How do I get started with EMOM?

If you want to get started straight away, just take your four favourite exercises and get going.

Be warned. An EMOM workout is not for when you’re feeling a bit fatigued. Or if you don’t have time to shower after. It’s highly popular with the CrossFit crowd.

Be prepared to Hussle hard and sweat. A lot.