EMOM stands for “every minute on the minute.” It’s a type of interval training that alternates between periods of work and rest, with the goal to complete the prescribed work in each interval. EMOM workouts are a great way to get a quick, effective exercise. They’re also a great way to increase your intensity gradually over time. If you’re hearing about EMOM workouts for the first time and are wondering how this could be an effective exercise, then let’s take a look at some of its benefits.
What Are EMOM Workouts Good For?
Below are the main reasons why you should consider adding EMOM workouts to your training:
As previously mentioned, EMOMs are a great way to get in a quick, effective workout. The nature of the intervals allows you to work at a high intensity for a short period, and then recover fully before the next interval.
2. Great For Building Muscle
EMOMs are an excellent way to build muscle. The short, intense intervals force your muscles to work hard. Meanwhile, the rest periods allow your muscles to recover fully and enable growth.
An EMOM session is a good way to test your strength as well. If you can’t complete the prescribed work in an interval, then you know you need to build up your strength.
3. Can Help You Lose Fat
EMOMs are also a great way to lose fat. The high-intensity intervals help you burn more calories, both during and after the workout (4). And since EMOM workouts are typically short, they don’t require a lot of time commitment.
4. Good For Cardio
EMOMs are good for your heart health. The intervals help you improve your cardiovascular fitness and can also help reduce your risk of heart disease (3).
5. Can Help Improve Your Mental Toughness
EMOM workouts can help you become mentally tough. The nature of the intervals requires you to push yourself hard, which can help you develop a more resilient mindset.
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6. EMOM Schemes Are Good For Skill Development
Some skills (like Olympic lifts) take time to develop. By using an EMOM scheme, you can break down the skill into manageable pieces and gradually build up your strength and technique.
You can also work on your double-unders, handstand walks, or any other skill you’re trying to learn.
7. Good For Metabolic Conditioning
Metabolic conditioning refers to your body’s ability to use oxygen to produce energy (9). EMOMs are a great way to improve your metabolic conditioning because they force your body to work at a high intensity for an extended period.
8. Great For Building Mental Focus
EMOM workouts can help you develop mental focus due to the nature of the intervals that require you to stay concentrated on the task at hand, which can help you develop a more laser-like focus.
9. Good For Cross-Training
EMOMs are also a great way to cross-train. If you’re a runner, for example, you can use EMOMs to improve your speed and endurance. Or if you’re a cyclist, you can use EMOMs to improve your power and explosiveness.
10. Can Help You Overcome Training Plateaus
If you feel like you’ve hit a training plateau, EMOMs can help you break through it. The intervals provide a new challenge that can help you push past your previous limits.
What Is An Example Of EMOM?
Here’s a quick overview of how EMOM workouts work:
You’ll start with a set amount of time to complete the prescribed work. For example, let’s say the prescription is to do ten push-ups every minute for ten minutes.
The clock will start, and you’ll have a minute to do ten push-ups. If you finish early, you’ll rest until the minute is up. If you don’t finish in time, you’ll work until the minute is up.
Once the minute is up, you’ll start again with the next set. You’ll continue this pattern until the prescribed time is up.
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How To Create An Effective EMOM Workout?
Here are some tips for creating an effective EMOM workout:
1. Choose The Right Exercises
Not all EMOM workouts are the same.
- Strength EMOM workouts: These focus on building strength and usually involve heavier weights and exercises such as squats, deadlifts, and presses.
- Cardio EMOM workouts: These focus on improving your cardiovascular fitness and usually involve lighter weights or bodyweight exercises.
- Crossfit EMOM workouts: These are a mix of strength and cardio exercises and usually involve various movements.
2. Choose The Right Interval Length
How long should EMOM workouts be? The answer depends on your fitness level and goals.
If you’re new to EMOM workouts, start with a shorter interval (such as 30 seconds) and gradually increase the length as you get more comfortable with the workouts.
If you’re experienced with EMOM workouts, you can start with a longer interval (such as a minute long) and increase the length as needed.
3. Choose The Right Number Of Sets
How many sets should EMOM workouts be?
Again, the answer depends on your fitness level and goals.
If you’re new to EMOM workouts, start with a shorter interval (such as ten minutes) and gradually increase the length as you get more comfortable with the workouts.
If you’re experienced with EMOM workouts, you can start with a longer interval (such as 20 minutes) and increase the length as needed.
4. Don’t Forget To Warm Up
Warming up is important before any type of exercise, but it’s especially important before an EMOM workout (8). The high-intensity nature of the intervals can put a lot of stress on your body, so it’s vital to warm up and prepare your body for the workout.
5. Make Sure You Cool Down
Cooling down is just as important as warming up. The high-intensity nature of EMOM workouts can leave your body feeling fatigued and stressed. A proper cool-down will help your body recover and condition for the next workout (1).
6. Listen To Your Body
EMOM workouts are tough, but they’re not meant to be impossible. If you’re struggling to complete the prescribed work, it’s okay to take a break or modify the exercise.
Furthermore, if you’re feeling pain during the workout, stop and rest. It’s not worth risking an injury just to finish a workout.
Are There Any Risks To Doing EMOM Workouts?
Like any type of workout, EMOM workouts come with some risks.
The most common risk is overtraining. Since EMOM workouts are high intensity, it’s easy to overdo it and end up doing too much too soon.
This can lead to burnout, injuries, and a decrease in performance (5).
To avoid overtraining, make sure you’re listening to your body and taking rest days when needed.
Additionally, make sure you’re gradually increasing the intensity and duration of your workouts. If you jump into an advanced EMOM workout too soon, you could end up getting injured.
How To Make Your EMOM Workouts More Effective?
Here are some tips to make your EMOM workouts more effective:
1. Incorporate A Variety Of Exercises
To get the most out of your EMOM workouts, it’s essential to incorporate a variety of exercises. This will help you work on different muscle groups and improve your overall fitness.
2. Sleep And Recovery
Getting enough sleep and recovery is important for any type of workout, but it’s highly essential for EMOM workouts. The high-intensity nature of the workouts can take a toll on your body, so make sure you’re getting enough rest.
Your muscles grow while you’re sleeping, so 7 to 8 hours of sleep each night is important (7).
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Eating a healthy diet is important for any type of workout, but it’s vital for EMOM workouts. The high-intensity nature of the workouts can put a lot of stress on your body, so you need to make sure you’re eating enough healthy foods to fuel your body for workout.
Eating nutrient-dense foods will help you perform better and recover faster (2). Ideal foods to eat before and after a workout include:
- Fruits and vegetables
- Lean protein
- Whole grains
- Healthy fats
4. Stay Hydrated
Staying hydrated is important for any type of workout, but it’s crucial for EMOM workouts. The high-intensity nature of the workouts can cause you to sweat a lot, so it’s essential to drink plenty of water before, during, and after doing your workout (6).
The Bottom Line
EMOM workouts are a great way to build strength, endurance, and cardiovascular fitness.
To get the most out of your EMOM workouts, make sure you’re incorporating a variety of exercises, getting enough sleep and recovery, eating a healthy diet, and staying hydrated.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
- Do We Need a Cool-Down After Exercise? A Narrative Review of the Psychophysiological Effects and the Effects on Performance, Injuries and the Long-Term Adaptive Response (2008, link.springer.com)
- Food as Fuel Before, During and After Workouts (2015, heart.org)
- High-intensity interval training for health benefits and care of cardiac diseases – The key to an efficient exercise protocol (2019, ncbi.nlm.nih.gov)
- Is interval training the magic bullet for fat loss? A systematic review and meta-analysis comparing moderate-intensity continuous training with high-intensity interval training (HIIT) (2020, bjsm.bmj.com)
- Overtraining Syndrome (2012, ncbi.nlm.nih.gov)
- Practical Hydration Solutions for Sports (2019, mdpi.com)
- Relationship between sleep and muscle strength among Chinese university students: a cross-sectional study (2017, ncbi.nlm.nih.gov)
- Warming-up and stretching for improved physical performance and prevention of sports-related injuries (1985, pubmed.ncbi.nlm.nih.gov)
- When Is Metabolic Conditioning the Right Choice? (n.d., acefitness.org)