EMOM Workout Benefits

An Every Minute on the Minute (EMOM) workout involves performing a specific task at the start of every minute for a set period. EMOM workouts are highly efficient for building strength, endurance, and conditioning. They are scalable, making them suitable for all fitness levels. Here’s a full-body EMOM workout you can try today, along with some insights into EMOM workout benefits.

Warm-Up: 5 Minutes

• 1 minute of jumping jacks
• 1 minute of high knees
• 1 minute of dynamic stretching (leg swings, arm circles)
• 1 minute of butt kicks
• 1 minute of inchworms

Workout Plan

Complete the following exercises at the start of every minute. Whatever time you have left within that minute is your rest period. Perform each exercise for 10 minutes:

Minutes 0-10: Cardio

• Minute 1: 15 Burpees
• Minute 2: 20 Mountain Climbers
• Minute 3: 20 Jump Squats
• Minute 4: 10 Push-Ups
• Minute 5: 15 Burpees
• Minute 6: 20 Mountain Climbers
• Minute 7: 20 Jump Squats
• Minute 8: 10 Push-Ups
• Minute 9: 15 Burpees
• Minute 10: 20 Mountain Climbers

Minutes 10-20: Strength

• Minute 11: 10 Dumbbell Thrusters
• Minute 12: 10 Deadlifts
• Minute 13: 10 Push Press
• Minute 14: 15 Rowing Machine Calories
• Minute 15: 10 Dumbbell Thrusters
• Minute 16: 10 Deadlifts
• Minute 17: 10 Push Press
• Minute 18: 15 Rowing Machine Calories
• Minute 19: 10 Dumbbell Thrusters
• Minute 20: 10 Deadlifts

Minutes 20-30: Core

• Minute 21: 20 Russian Twists
• Minute 22: 15 Leg Raises
• Minute 23: 1-minute Plank
• Minute 24: 20 Bicycle Crunches
• Minute 25: 20 Russian Twists
• Minute 26: 15 Leg Raises
• Minute 27: 1-minute Plank
• Minute 28: 20 Bicycle Crunches
• Minute 29: 20 Russian Twists
• Minute 30: 15 Leg Raises

Cool Down: 5 Minutes

• 1 minute of deep breathing
• 1 minute of hamstring stretch
• 1 minute of quadriceps stretch
• 1 minute of shoulder stretch
• 1 minute of cat-cow stretch

Benefits of EMOM Workouts

EMOM workouts are versatile and highly effective due to the combination of strength, cardio, and flexibility exercises. One of the major EMOM workout benefits is the ability to tailor intensity to individual fitness levels. They allow for constant assessment of your pace, improving time management skills and ensuring maximum efficiency in each session. Another key EMOM workout benefit is the variable work-to-rest ratio, preventing training plateaus and bolstering mental toughness.