EMOMs are intense. They are amazing for a quick in-and-out workout with lasting effects. As a busy, working mom of four, these types of workouts make sure I reach my goals efficiently and effectively.
Disclaimer: Please know that while I am a fitness trainer, I am not a medical professional. Please talk with your medical provider before starting any exercise routine.
What is an EMOM?
An EMOM is a style of workout that bases exercise on minute intervals. You will complete a certain number of reps for an exercise within a minute, when you finish the exercise the time remaining in the minute is your rest period. This workout is meant to be high-intensity and is a type of metabolic conditioning.
These workouts are super efficient and meant to have you sweating by the end which is why I love them. As a mom, I can only do so much so these EMOM workouts get me in and out with little prep time and worry about what to do next. I know that an EMOM is going to give me results and a feeling of accomplishment when I finish.
Most EMOMs are done for full-body workouts but you can design them how you'd like. Nothing is stopping you from creating an ab EMOM or a strictly leg EMOM and that's what is wonderful about them is that they can be programmed however you'd like.
What are the Benefits of an EMOM Workout?
Improves cardiovascular endurance: because you're working out so quickly there is a great cardio component to this workout style that helps improve cardiovascular endurance.
Builds muscle: EMOM workouts are a form of interval training that can reduce body fat percentages and help you get leaner while building some muscle which adds strength.
Increases calorie burn: with the added cardio and strength mix you are getting every bang for your buck which allows calorie burn during and after training.
Isn't time-consuming and can be flexible and taken anywhere from the gym, your home, to the beach. They also require little to no equipment or all the equipment that you'd like.
Our Favorite EMOM Styles and Examples
Time Only High-Intensity Total Body EMOM
This style of EMOM is not typical and is designed to be intense. For this EMOM, we are not focusing on reps as much as on time. You will complete each exercise for 40 seconds and then rest for 20 seconds therefore you won't have to worry about counting your reps. You will do each exercise this way for one round and then complete two more for an amazing and intense workout!
Typical HIIT Workout EMOM
This style is laid out like a typical EMOM with exercises containing weights and body weight. I always want to incorporate all the body parts in a typical EMOM to get a full-body workout. Each exercise will have its minute and you will do each round three times. Start with the squat to press and start your time for a minute. Complete 12 reps, and then whatever time is left over is your rest. Then, move on to the next exercise of squat jacks. When you get done with the rep counts then you can rest until the next minute starts.
5 Minute Body Weight Explosive EMOM
If you are short on time then this EMOM is for you. This EMOM has the option of no weights but you can add weights if you wish. All of these exercises are to be done within the minute so you are doing a lot in a little amount of time. Then, repeat that process four more times. You will be breathing heavily so make sure you listen to your body.
How Do You Incorporate EMOMs into Your Workout Routine?
This question is individualized but I would say limit EMOMs to 2-3 times per week. I usually have EMOMs 1-2 times a week in my routine, but it can vary. EMOMs are meant to be high-intensity so you never want to go overboard with them, but they are a great addition to your current workout routine.
Here is an example schedule:
Monday-Legs
Tuesday-EMOM
Wednesday-Upper Body
Thursday-Rest/Yoga
Friday-EMOM
Saturday-Full Body
EMOMs are fun, high-energy, and great for people who have little time. I love the feeling of completing and EMOM and the energy boost they give me. They are such a fun way to exercise.
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