{"id":45114,"date":"2022-07-18T14:00:52","date_gmt":"2022-07-18T14:00:52","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=45114"},"modified":"2026-01-12T18:33:38","modified_gmt":"2026-01-12T18:33:38","slug":"emom-workouts","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/emom-workouts\/","title":{"rendered":"EMOM Workouts: The Ultimate Guide (2026)"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/emom-workouts\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/emom-workouts\/#What_Are_EMOM_Workouts_Good_For\" >What Are EMOM Workouts Good For?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/emom-workouts\/#1_Time-Efficient\" >1. Time-Efficient<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/emom-workouts\/#2_Great_For_Building_Muscle\" >2. Great For Building Muscle<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/emom-workouts\/#3_Can_Help_You_Lose_Fat\" >3. Can Help You Lose Fat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/emom-workouts\/#4_Good_For_Cardio\" >4. Good For Cardio<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/emom-workouts\/#5_Can_Help_Improve_Your_Mental_Toughness\" >5. Can Help Improve Your Mental Toughness<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/emom-workouts\/#6_EMOM_Schemes_Are_Good_For_Skill_Development\" >6. EMOM Schemes Are Good For Skill Development<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/emom-workouts\/#7_Good_For_Metabolic_Conditioning\" >7. Good For Metabolic Conditioning<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/emom-workouts\/#8_Great_For_Building_Mental_Focus\" >8. Great For Building Mental Focus<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/emom-workouts\/#9_Good_For_Cross-Training\" >9. Good For Cross-Training<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/emom-workouts\/#10_Can_Help_You_Overcome_Training_Plateaus\" >10. Can Help You Overcome Training Plateaus<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/emom-workouts\/#What_Is_An_Example_Of_EMOM\" >What Is An Example Of EMOM?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/emom-workouts\/#How_To_Create_An_Effective_EMOM_Workout\" >How To Create An Effective EMOM Workout?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/emom-workouts\/#1_Choose_The_Right_Exercises\" >1. Choose The Right Exercises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/emom-workouts\/#2_Choose_The_Right_Interval_Length\" >2. Choose The Right Interval Length\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/emom-workouts\/#3_Choose_The_Right_Number_Of_Sets\" >3. Choose The Right Number Of Sets\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/emom-workouts\/#4_Dont_Forget_To_Warm_Up\" >4. Don&#8217;t Forget To Warm Up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/emom-workouts\/#5_Make_Sure_You_Cool_Down\" >5. Make Sure You Cool Down<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/emom-workouts\/#6_Listen_To_Your_Body\" >6. Listen To Your Body<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/emom-workouts\/#Are_There_Any_Risks_To_Doing_EMOM_Workouts\" >Are There Any Risks To Doing EMOM Workouts?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/emom-workouts\/#How_To_Make_Your_EMOM_Workouts_More_Effective\" >How To Make Your EMOM Workouts More Effective?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/emom-workouts\/#1_Incorporate_A_Variety_Of_Exercises\" >1. Incorporate A Variety Of Exercises\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/emom-workouts\/#2_Sleep_And_Recovery\" >2. Sleep And Recovery<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/emom-workouts\/#3_Nutrition\" >3. Nutrition\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/emom-workouts\/#4_Stay_Hydrated\" >4. Stay Hydrated\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/emom-workouts\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">EMOM stands for &#8220;every minute on the minute.&#8221; It&#8217;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. <\/span><span style=\"font-weight: 400;\">EMOM workouts are a great way to get a quick, effective exercise. They&#8217;re also a great way to increase your intensity gradually over time. <\/span><span style=\"font-weight: 400;\">If you&#8217;re hearing about EMOM workouts for the first time and are wondering how this could be an effective exercise, then let&#8217;s take a look at some of its benefits.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=EMOM_Workouts\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=EMOM_Workouts\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_EMOM_Workouts_Good_For\"><\/span><b>What Are EMOM Workouts Good For?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Below are the main reasons why you should consider adding EMOM workouts to your training:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Time-Efficient\"><\/span><b>1. Time-Efficient<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As previously mentioned, EMOMs are a great way to get in a quick, <a href=\"https:\/\/betterme.world\/articles\/weight-loss-workout-plan\/\">effective workout<\/a>. 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.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Great_For_Building_Muscle\"><\/span><b>2. Great For Building Muscle<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">EMOMs are an excellent way to <a href=\"https:\/\/betterme.world\/articles\/bachata-dance-workout\/\">build muscle<\/a>. The short, intense intervals force your muscles to work hard. Meanwhile, the rest periods allow your muscles to recover fully and enable growth.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">An EMOM session is a good way to test your strength as well. If you can&#8217;t complete the prescribed work in an interval, then you know you need to build up your strength.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Can_Help_You_Lose_Fat\"><\/span><b>3. Can Help You Lose Fat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">EMOMs are also a great way to lose fat. The high-intensity intervals help you burn more calories, both during and after the workout (<\/span><a href=\"https:\/\/bjsm.bmj.com\/content\/53\/10\/655\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). And since EMOM workouts are typically short, they don&#8217;t require a lot of time commitment.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_Good_For_Cardio\"><\/span><b>4. Good For Cardio<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6763680\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"5_Can_Help_Improve_Your_Mental_Toughness\"><\/span><b>5. Can Help Improve Your Mental Toughness<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=EMOM_Workouts\"><img decoding=\"async\" class=\"aligncenter wp-image-41649 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5920-1024x576.png\" alt=\"emom workouts\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5920.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5920-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5920.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5920.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/kickboxing-workouts\/\">Kickboxing Workout Tips For Beginners<\/a><\/span><\/i><\/p>\n<h3><span class=\"ez-toc-section\" id=\"6_EMOM_Schemes_Are_Good_For_Skill_Development\"><\/span><b>6. EMOM Schemes Are Good For Skill Development<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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 <a href=\"https:\/\/betterme.world\/articles\/salsa-workout\/\">build up your strength and technique<\/a>.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can also work on your double-unders, handstand walks, or any other skill you&#8217;re trying to learn.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"7_Good_For_Metabolic_Conditioning\"><\/span><b>7. Good For Metabolic Conditioning<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Metabolic conditioning refers to your body&#8217;s ability to use oxygen to produce energy (<\/span><a href=\"https:\/\/www.acefitness.org\/certifiednewsarticle\/2913\/when-is-metabolic-conditioning-the-right-choice\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). 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.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"8_Great_For_Building_Mental_Focus\"><\/span><b>8. Great For Building Mental Focus<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"9_Good_For_Cross-Training\"><\/span><b>9. Good For Cross-Training<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">EMOMs are also a great way to cross-train. If you&#8217;re a runner, for example, you can use EMOMs to improve your speed and endurance. Or if you&#8217;re a cyclist, you can use EMOMs to improve your power and explosiveness.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"10_Can_Help_You_Overcome_Training_Plateaus\"><\/span><b>10. Can Help You Overcome Training Plateaus<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you feel like you&#8217;ve hit a training plateau, EMOMs can help you break through it. The intervals provide a new challenge that can help you push past <a href=\"https:\/\/betterme.world\/articles\/tabata-workout\/\">your previous limits<\/a>.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=EMOM_Workouts\"><img decoding=\"async\" class=\"aligncenter wp-image-40055 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/Group-1-4-1.png\" alt=\"emom workouts\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/Group-1-4-1.png 770w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/Group-1-4-1-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/Group-1-4-1.png 768w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_An_Example_Of_EMOM\"><\/span><b>What Is An Example Of EMOM?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here&#8217;s a quick overview of how EMOM workouts work:\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You&#8217;ll start with a set amount of time to complete the prescribed work. For example, let&#8217;s say the prescription is to do ten push-ups every minute for ten minutes.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The clock will start, and you&#8217;ll have a minute to do ten push-ups. If you finish early, you&#8217;ll rest until the minute is up. If you don&#8217;t finish in time, you&#8217;ll work until the minute is up.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Once the minute is up, you&#8217;ll start again with the <a href=\"https:\/\/betterme.world\/articles\/toned-legs-workout\/\">next set<\/a>. You&#8217;ll continue this pattern until the prescribed time is up.<\/span><\/p>\n<p><strong>Looking for a way to <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=EMOM_Workouts\">break the vicious cycle of weight loss<\/a> and tone up all the jiggly parts? Watch the extra pounds fly off and your muscles firm up with the BetterMe app!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Create_An_Effective_EMOM_Workout\"><\/span><b>How To Create An Effective EMOM Workout?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here are some tips for creating an effective EMOM <a href=\"https:\/\/betterme.world\/articles\/before-bed-workout\/\">workout<\/a>:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Choose_The_Right_Exercises\"><\/span><b>1. Choose The Right Exercises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Not all EMOM workouts are the same.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Strength EMOM workouts: <\/b><span style=\"font-weight: 400;\">These focus on building strength and usually involve heavier weights and exercises such as squats, deadlifts, and presses.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cardio EMOM workouts: <\/b><span style=\"font-weight: 400;\">These focus on improving your cardiovascular fitness and usually involve lighter weights or bodyweight exercises.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Crossfit EMOM workouts: <\/b><span style=\"font-weight: 400;\">These are a mix of strength and cardio exercises and usually involve various movements.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=EMOM_Workouts\"><img decoding=\"async\" class=\"aligncenter wp-image-38870 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5661-1024x576.png\" alt=\"Losing Inches Not Weight\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5661.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5661-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5661.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5661-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5661.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Choose_The_Right_Interval_Length\"><\/span><b>2. Choose The Right Interval Length\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">How long should EMOM <a href=\"https:\/\/betterme.world\/articles\/booty-workout\/\">workouts<\/a> be? The answer depends on your fitness level and goals.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re experienced with EMOM workouts, you can start with a longer interval (such as a minute long) and increase the length as needed.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Choose_The_Right_Number_Of_Sets\"><\/span><b>3. Choose The Right Number Of Sets\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">How many sets should EMOM workouts be?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Again, the answer depends on your fitness level and goals.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re experienced with EMOM workouts, you can start with a longer interval (such as 20 minutes) and increase the length as needed.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/amrap-workouts\/\">AMRAP Workouts: The Fastest Way To Burn Fat And Tone Your Body<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=EMOM_Workouts\"><img decoding=\"async\" class=\"aligncenter wp-image-38860 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5182-1024x576.png\" alt=\"emom workouts\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5182.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5182-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5182.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5182.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_Dont_Forget_To_Warm_Up\"><\/span><b>4. Don&#8217;t Forget To Warm Up<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Warming up is important before any type of <a href=\"https:\/\/betterme.world\/articles\/what-is-body-sculpting-workout\/\">exercise<\/a>, but it&#8217;s especially important before an EMOM workout (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/3849057\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). The high-intensity nature of the intervals can put a lot of stress on your body, so it&#8217;s vital to warm up and prepare your body for the workout.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"5_Make_Sure_You_Cool_Down\"><\/span><b>5. Make Sure You Cool Down<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s40279-018-0916-2\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"6_Listen_To_Your_Body\"><\/span><b>6. Listen To Your Body<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">EMOM workouts are tough, but they&#8217;re not meant to be impossible. If you&#8217;re struggling to complete the prescribed work, it&#8217;s okay to take a break or modify the exercise.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Furthermore, if you&#8217;re feeling pain during the workout, stop and rest. It&#8217;s not worth risking an injury just to finish a workout.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=EMOM_Workouts\"><img decoding=\"async\" class=\"aligncenter wp-image-38833 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5109-1024x576.png\" alt=\"Fitness App\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5109.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5109-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5109.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5109-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5109.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Are_There_Any_Risks_To_Doing_EMOM_Workouts\"><\/span><b>Are There Any Risks To Doing EMOM Workouts?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Like any type of <a href=\"https:\/\/betterme.world\/articles\/glute-activation-workout\/\">workout<\/a>, EMOM workouts come with some risks.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The most common risk is overtraining. Since EMOM workouts are high intensity, it&#8217;s easy to overdo it and end up doing too much too soon.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This can lead to burnout, injuries, and a decrease in performance (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3435910\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To avoid overtraining, make sure you&#8217;re listening to your body and taking rest days when needed.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, make sure you&#8217;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.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Make_Your_EMOM_Workouts_More_Effective\"><\/span><b>How To Make Your EMOM Workouts More Effective?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here are some tips to make your EMOM workouts more effective:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Incorporate_A_Variety_Of_Exercises\"><\/span><b>1. Incorporate A Variety Of Exercises\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">To get the most out of your EMOM workouts, it&#8217;s essential to incorporate a variety of exercises. This will help you work on different muscle groups and improve your overall fitness.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Sleep_And_Recovery\"><\/span><b>2. Sleep And Recovery<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Getting enough sleep and recovery is important for any type of workout, but it&#8217;s highly essential for EMOM workouts. The high-intensity nature of the workouts can take a toll on your body, so make sure you&#8217;re getting enough rest.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your muscles grow while you&#8217;re sleeping, so 7 to 8 hours of sleep each night is important (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5749041\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>If you tend to let yourself off the hook, raise the white flag when things get tougher than you expected, send yourself on an unconscious binge-eating trip \u2013 <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=EMOM_Workouts\">BetterMe app is here to help you<\/a> leave all of these sabotaging habits in the past!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=EMOM_Workouts\"><img decoding=\"async\" class=\"aligncenter wp-image-38820 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/Frame-4186-1024x576.png\" alt=\"emom workouts\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/Frame-4186.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/Frame-4186-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/Frame-4186.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/Frame-4186-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/Frame-4186.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Nutrition\"><\/span><b>3. Nutrition\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Eating a healthy diet is important for any type of workout, but it&#8217;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&#8217;re eating enough healthy foods to fuel your body for workout.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Eating nutrient-dense foods will help you perform better and recover faster (<\/span><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/nutrition-basics\/food-as-fuel-before-during-and-after-workouts\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Ideal foods to eat before and after a workout include:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fruits and vegetables<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lean protein<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole grains<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Healthy fats\u00a0<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"4_Stay_Hydrated\"><\/span><b>4. Stay Hydrated\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Staying hydrated is important for any type of workout, but it&#8217;s crucial for EMOM workouts. The high-intensity nature of the workouts can cause you to sweat a lot, so it&#8217;s essential to drink plenty of water before, during, and after doing your workout (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/11\/7\/1550\/htm\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">EMOM workouts are a great way to build strength, endurance, and cardiovascular fitness.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To get the most out of your EMOM workouts, make sure you&#8217;re incorporating a variety of exercises, getting enough sleep and recovery, eating a healthy diet, and staying hydrated.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=EMOM_Workouts\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>EMOM stands for &#8220;every minute on the minute.&#8221; It&#8217;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&#8217;re also a great way to increase your intensity gradually [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":45115,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[],"coauthors":[45],"class_list":["post-45114","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>EMOM Workouts: The Ultimate Guide (2026) - BetterMe<\/title>\n<meta name=\"description\" content=\"Looking for a challenging, yet rewarding workout routine? EMOM workouts may be just what you need! Find out everything about \u2605 EMOM WORKOUTS \u27a4 in this read. What are you waiting for?\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/emom-workouts\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"EMOM Workouts: The Ultimate Guide (2026)\" \/>\n<meta property=\"og:description\" content=\"Looking for a challenging, yet rewarding workout routine? EMOM workouts may be just what you need! Find out everything about \u2605 EMOM WORKOUTS \u27a4 in this read. What are you waiting for?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/emom-workouts\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2026-01-12T18:33:38+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/shutterstock_1865202580.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/emom-workouts\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/emom-workouts\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/7100a3394b90d4ed5b5fbddc895cc293\"},\"headline\":\"EMOM Workouts: The Ultimate Guide (2026)\",\"dateModified\":\"2026-01-12T18:33:38+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/emom-workouts\/\"},\"wordCount\":1603,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/emom-workouts\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/shutterstock_1865202580.jpg\",\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">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. <\/span><span style=\\\"font-weight: 400;\\\">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. <\/span><span style=\\\"font-weight: 400;\\\">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.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Are EMOM Workouts Good For?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Below are the main reasons why you should consider adding EMOM workouts to your training:<\/span>\\r\\n<h3><b>1. Time-Efficient<\/b><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">As previously mentioned, EMOMs are a great way to get in a quick, <a href=\\\"https:\/\/betterme.world\/articles\/weight-loss-workout-plan\/\\\">effective workout<\/a>. 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.\u00a0<\/span>\\r\\n<h3><b>2. Great For Building Muscle<\/b><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">EMOMs are an excellent way to <a href=\\\"https:\/\/betterme.world\/articles\/bachata-dance-workout\/\\\">build muscle<\/a>. The short, intense intervals force your muscles to work hard. Meanwhile, the rest periods allow your muscles to recover fully and enable growth.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">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.\u00a0<\/span>\\r\\n<h3><b>3. Can Help You Lose Fat<\/b><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">EMOMs are also a great way to lose fat. The high-intensity intervals help you burn more calories, both during and after the workout (<\/span><a href=\\\"https:\/\/bjsm.bmj.com\/con ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/emom-workouts\/\",\"url\":\"https:\/\/betterme.world\/articles\/emom-workouts\/\",\"name\":\"EMOM Workouts: The Ultimate Guide (2026) - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/emom-workouts\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/emom-workouts\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/shutterstock_1865202580.jpg\",\"dateModified\":\"2026-01-12T18:33:38+00:00\",\"description\":\"Looking for a challenging, yet rewarding workout routine? EMOM workouts may be just what you need! Find out everything about \u2605 EMOM WORKOUTS \u27a4 in this read. 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EMOM workouts may be just what you need! Find out everything about \u2605 EMOM WORKOUTS \u27a4 in this read. What are you waiting for?","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/emom-workouts\/","og_locale":"en_US","og_type":"article","og_title":"EMOM Workouts: The Ultimate Guide (2026)","og_description":"Looking for a challenging, yet rewarding workout routine? EMOM workouts may be just what you need! Find out everything about \u2605 EMOM WORKOUTS \u27a4 in this read. What are you waiting for?","og_url":"https:\/\/betterme.world\/articles\/emom-workouts\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2026-01-12T18:33:38+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/shutterstock_1865202580.jpg","type":"image\/jpeg"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/emom-workouts\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/emom-workouts\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/7100a3394b90d4ed5b5fbddc895cc293"},"headline":"EMOM Workouts: The Ultimate Guide (2026)","dateModified":"2026-01-12T18:33:38+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/emom-workouts\/"},"wordCount":1603,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/emom-workouts\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/shutterstock_1865202580.jpg","articleSection":["Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">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. <\/span><span style=\"font-weight: 400;\">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. <\/span><span style=\"font-weight: 400;\">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.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><b>What Are EMOM Workouts Good For?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Below are the main reasons why you should consider adding EMOM workouts to your training:<\/span>\r\n<h3><b>1. Time-Efficient<\/b><\/h3>\r\n<span style=\"font-weight: 400;\">As previously mentioned, EMOMs are a great way to get in a quick, <a href=\"https:\/\/betterme.world\/articles\/weight-loss-workout-plan\/\">effective workout<\/a>. 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.\u00a0<\/span>\r\n<h3><b>2. Great For Building Muscle<\/b><\/h3>\r\n<span style=\"font-weight: 400;\">EMOMs are an excellent way to <a href=\"https:\/\/betterme.world\/articles\/bachata-dance-workout\/\">build muscle<\/a>. The short, intense intervals force your muscles to work hard. Meanwhile, the rest periods allow your muscles to recover fully and enable growth.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">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.\u00a0<\/span>\r\n<h3><b>3. Can Help You Lose Fat<\/b><\/h3>\r\n<span style=\"font-weight: 400;\">EMOMs are also a great way to lose fat. The high-intensity intervals help you burn more calories, both during and after the workout (<\/span><a href=\"https:\/\/bjsm.bmj.com\/con ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/emom-workouts\/","url":"https:\/\/betterme.world\/articles\/emom-workouts\/","name":"EMOM Workouts: The Ultimate Guide (2026) - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/emom-workouts\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/emom-workouts\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/shutterstock_1865202580.jpg","dateModified":"2026-01-12T18:33:38+00:00","description":"Looking for a challenging, yet rewarding workout routine? EMOM workouts may be just what you need! Find out everything about \u2605 EMOM WORKOUTS \u27a4 in this read. 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