EMOM Workout

Today’s workout is an EMOM workout (Every Minute on the Minute), a highly effective training method that combines strength and cardio exercises. This type of workout not only maximizes productivity during exercise but also helps to build endurance, strength, and cardiovascular fitness.

Overview

An EMOM workout involves performing a specific exercise at the start of every minute, then resting for the remainder of the minute. This cycle is repeated for the designated number of minutes. The main goal is to complete the prescribed exercises as quickly and efficiently as possible, ensuring you get enough rest before the next minute starts.

Exercise Prescription

Your EMOM workout will include a variety of exercises targeting different muscle groups. Ensure you warm up thoroughly before starting.

Warm-Up (5-10 minutes)

• 3 minutes light jogging or brisk walking
• Joint rotations (ankles, knees, hips, shoulders)
• Dynamic stretches (leg swings, arm circles)

Workout (20 minutes)

Perform each exercise at the start of every minute. After completing the reps for the exercise, rest until the next minute begins.

• Minute 1: 15 Jump Squats
• Minute 2: 10 Push-Ups
• Minute 3: 20 Mountain Climbers
• Minute 4: 10 Dumbbell Snatches (5 per arm)
• Minute 5: 15 Burpees
• Minute 6: 15 Russian Twists (each side)
• Minute 7: 20 High Knees
• Minute 8: 12 Lunges (6 per leg)
• Minute 9: 15 Kettlebell Swings
• Minute 10: 10 Pull-Ups or Inverted Rows

Repeat the exercises from minutes 1-10 to complete the 20-minute EMOM workout.

Cool Down (5-10 minutes)

• Gentle stretching targeting all major muscle groups
• Deep breathing exercises to relax the body

Benefits

The EMOM workout boosts overall fitness, strength, and endurance. It also promotes faster recovery times between exercises, leading to improved performance in both aerobic and anaerobic activities.