If you’re looking for a fast, effective, sweat-inducing workout, then it’s time to introduce EMOM to your exercise routine. Fast becoming the workout world’s new HIIT (high intensity interval training where you push your body to its maximum capacity in intense bursts and then reduce to fixed periods of lower intensity or complete rest), it is all about pushing your body every minute, on the minute – hence the name EMOM.
This style of training is so physically demanding that your workout can be completed in as little as ten minutes.
“Although it may not sound like it, EMOM is actually one of the most straight-forward and self-motivational ways to train the body, which is what makes it so brilliant,” Carly Rothman, Personal Trainer and the fitness buff behind Lean Living Girl tells us. “It can be used to burn fat or gain large muscle mass, with better endurance being an outcome of both. I love it for two reasons; it holds you accountable to finish the amount of work you have set for that session, so you therefore tend to work a lot harder, and it allows for better quality work within the time frame, because the muscles are being rested in between sets.”
We’re all guilty of using the excuse of not finding the time to exercise, but with EMOM that isn’t going to cut it. That’s because this style of training is so physically demanding that your workout can be completed in as little as ten minutes, making it the perfect pre-work, lunch-break, or weekend body blitz. Typically, EMOM workouts take ten to 30 minutes to complete and will prove to be far more effective than if you slog it away on a treadmill for hours on end. Oh, and all you need is a watch or timer.
Sounds pretty good, right? Well, that’s until you actually try an EMOM workout, because it definitely isn’t for the faint-hearted. Be prepared to push yourself hard and sweat a lot. Hugely popular among the CrossFit crowd, it essentially pits you against the clock. In fact, the clock basically becomes your trainer; it just doesn’t shout orders at you. For instance, if you need to perform ten squats in one minute, you have to get them done in time and use the remainder of the minute to rest before the 60 seconds are up and you repeat the process. This way of working out also allows you to monitor your pace and your progress. For example, if you have to perform 15 minutes of burpees, doing ten per minute, and it takes you 35 seconds the first minute and 45 second the next, you know you’re not performing at your optimum level.
This way of working out also allows you to monitor your pace and your progress.
If you’re looking for a way to start incorporating EMOM into your exercise regime, there are countless YouTube workouts to get you going. Alternatively, Rothman advises, “Start with some ‘EMOM ladders’ to get used to the training. They can be performed with any exercise, such as push-ups. For the first minute, perform one push-up, then the second minute perform two push-ups, then the third minute perform three, and keep this going until you physically cannot push anymore and then end the session!”