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What Is An EMOM Workout?

Why You Should Try An EMOM Workout

EMOM training is synonymous with Crossfit and but did you know it’s actually been around for quite some time? It’s also one of the most effective workouts you can try! EMOM stands for Every Minute On the Minute and is an interval style of training where you perform a specific exercise on every minute for a certain amount of reps, then rest for the remainder of the minute. Read on to discover 6 reasons to give EMOM workouts a try.

1. You can make the workout goal specific

One of the great things about EMOM training is you can tailor the workouts to your specific fitness goals. If your goal is to increase your cardio fitness levels, you can include cardiovascular-only exercises – think star jumps, high knee runs, sprints, skipping, mountain climbers, toe taps. However, if your fitness goals are strength-related and you’d like to improve your strength or build muscle, you can focus on including either body weight or weighted exercises – it can be anything from a bench press to leg press, deadlifts, lateral raises or wood chops for the core.

2. EMOM is for all fitness levels

Whether you are a complete beginner to exercise or a gym junkie, you can complete an EMOM workout by tailoring it to your fitness level. For beginners, we recommend a combination of cardio and bodyweight exercises and lower reps. For the gym-aholic try higher intensity and weighted exercises either for higher reps or higher weight.

3. A workout can last 4 minutes or 40 minutes

Because you can tailor an EMOM workout specifically to your needs, you can decide how long your training session will last. If you’ve only got 10-20 minutes spare, you can pick 4-5 exercises for a shorter session. Or if you’ve got 40 minutes planned for your training, you can adapt an EMOM workout and use it as your regular training slot.

You can also use EMOM as a finisher at the end of a training session. New York based personal trainer, Jess Simms, says “I like to do EMOM-style finishers at the end of workouts. I usually make them quite challenging and make them between 4 and 8 minutes long. The goal of this final high-intensity push is to eke out whatever last bit of energy you’ve got in you.”

4. There are countless combinations of exercises

With endless amounts of exercise combinations in EMOM workouts, it means you can challenge yourself each time and keep variety in your training. Not only can you pick the amount of different exercises you complete in a workout and how many sets to complete. For example, 5 sets of 3 different exercises or 3 sets of 6 different exercises. You can also decide if the workout should be all upper body, all lower body, all core, all body weight, only kettlebell exercises, only barbell exercises, only TRX exercises.

As a guide, Pete McCall certified personal trainer, says “if the workout requires lifting heavy weights, the rep count should be 4 to 10. That way, you can take the time you need to do the moves properly—plus, you’re increasing the intensity when you add resistance. If it’s more of a cardio-focused workout it’ll probably call for somewhere between 8 and 12 reps per move.”

5. The Benefits Are Endless

EMOM workouts can bring big fitness results, including increasing cardiovascular endurance and muscle endurance, not to mention burning an increased amount of calories in a shorter amount of time because you are working harder for short bursts. As an interval based training style, you body is kicked into repair drive after intense bursts of energy, meaning you’ll burn more fat after an EMOM workout than a long, slow steady workout session.

6. It's both mentally and physically challenging

In an EMOM workout, the quicker you complete the reps, the more rest you get within the remaining minute. You'll be surprised at how easy it is to challenge your body to move faster, when you know you’ll get a longer break for it! The nature of the EMOM workout set up will make challenging your body your main goal (because you get a longer break) but it will also be mentally challenging too as you start to fatigue but are still aiming to finish each round of exercises within the same time frame as the previous round. This links us back to reason #5 to try an EMOM workout – challenging your body in a way that it’s not used to will help you to make fitness gains, break plateaus and reap the benefits in so many health ways.


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