Every Minute on the Minute, that’s what EMOM stands for. If you want an intense training session in a short space of time then this is another workout to add to your collection.

An EMOM is a high intensity workout. You choose a selection of exercises and complete a set amount of repetitions of each on the minute, every minute. This means that your rest period is the time leftover between completing the exercise and the next minute.

What’s great about an EMOM is that it’s completely adaptable. You can do as many exercises as you want and do it for as long as you want. There are 5 minute EMOMs and 25 minute EMOMs. It depends on how intense you want the workout to be and the kind of exercises you choose. The amount of rest depends on how many repetitions of each exercise you give yourself.

What are the benefits of an EMOM?

If you want intensity then you’ll get it with an EMOM. Whether you choose a 2 minute or a 30 minute EMOM you know that by the end of it you’ll have nothing left in the tank. This is why they make a great time-saving workout, or a finisher at the end of your session.

Getting results in your training is all about consistency and this means sticking to a training programme week in week out. However, this can become a bit tedious and that’s where an EMOM comes in. Adding an EMOM at the end of your workout can be a great way to mix up your training and keep training exciting. There are thousands of combinations you can come up with when planning an EMOM so it never gets boring.

But that doesn’t mean you can’t still use an EMOM to track your progress. As it’s a great strength and conditioning workout, you can use it to test and track your overall fitness. One month you might be able to do 10 ball slams in 40 seconds, then when you return to the same workout a month later it might have come down to 30 seconds. Keep track of your timings and see if you can beat yourself

EMOM Workout

This is a 20 minute EMOM, perform every exercise on the minute for 20 minutes.

• 10 ball slams - Squat down to the floor and pick up the ball with both hands. Stand up and hold the ball over head, then slam the ball down directly under you, then repeat.

• 8 dumbbell thrusters - Hold the dumbbells in your hands just above your shoulders. Keep the chest up and squat down, then as you rise back up to stand thrust the dumbbells in the air overhead. Once standing, return the dumbbells back to your shoulders. Our model is using 7.5kg Dumbbells to demonstrate this exercise.

• 10 push ups - Begin in a high plank position with your feet together and your wrists directly under your shoulders. Lower down by bending at the elbows and ensuring they point towards the bottom of your body. Once you reach a point where you can’t go any further, drive back up.

• 10 sit ups - Lie on your back with your feet flat and knees pointing towards the ceiling. Rest your hands either side of your temples so your elbows are pointing away from your body. Brace your core and slowly lift your body up towards your knees, keeping your feet planted. Once you reach the top, slowly lower back down.

There’s no need to stop at this workout. You can find EMOMs all over the internet, or even make up your own. No Dumbbells? No problem! You don’t even need equipment, if you’re training at home you can create a EMOM with only bodyweight exercises too.

Check out our Complete guide to dumbbells

Written by guest author Eryn Barber.

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Tags: Equipment > Dumbbells ; Equipment > Medicine Balls and Slam Balls ; Exercise Type > Conditioning ; Misc > Workout