What is EMOM Workout ?
EMOM means for Every Minute On the Minute. It is an interval training style of workouts from Crossfit community. You need to perform
Who can EMOM
EMOM workouts like any other workouts are for everyone, from beginner to advanced. As I mentioned previously, you can use ENOM for anything.
Let's say, you are
Your objective is to execute 10 squats for each minute until you reach the total duration of the workout. But, if you want to rest you need to perform the 10 squats before the end of the minute.
Let's say you do 10 squats in 50 seconds, you have 10 seconds of rest and then start again.
You see, even if you are a beginner, you can enjoy the benefits of EMOM workouts.
Which equipment do I
What are the benefits of
EMOM Workouts ?
It is actually really different than a regular workout, you tend to think differently! In an
After each minute, you will be able to see if you did the given exercise at slow or fast rhythm.
EMOM workouts are a great way to measure your performances every week. Remember the first example
On the second week, you can increase the number of push-ups for each minute or increase the workout duration.
You can use EMOM workout program to work on all of your body parts but also all types of training style, CrossFit workouts, bodyweight training, calisthenics, fat loss, strength training, hypertrophy and much more.
EMOM Workouts variations
As we mentioned previously,
Just pick one, two, three or four exercises (or even more if you wish!).
As an example we will show you a variation mixed up with equipment and bodyweight only
12 minutes EMOM variation
15 push ups
15 jump squat
15 biceps curls with barbell
5 barbell power cleans
The first minute, you start with the push ups and try to get 15 of them under one minute, the next minute, you have the jump squat, then biceps curls and you finish with power cleans.
You will have to repeat the whole round 3 times to get to 12 minutes in total, which gives you the opportunity to analyze the rhythm and if you feel good.
If it's difficult, just reduce the number of reps, for one or more exercises, for every minute. For example, you cannot perform 15 push ups throughout the whole workout, simply reduce to 10 push ups and try again. If needed, do the same with another exercise.
Once you got the right rhythm, remember it or write it down, improve your number of reps on your next workout.
PRO Tip: Enom workouts work perfectly if you want to go heavier. Let's say you want to do barbell back squats only. Use around 70% of 1RM for 4 to 8 reps for 12 minutes or more.
3 Best EMOM Workouts for Home
Alex is a 27-year-old health and fitness blogger from France. Former personal trainer and strength coach, he has helped his clients build their own gym.