EMOM Workout for Optimal Fitness

An EMOM workout, or “Every Minute on the Minute” workout, is a highly effective and efficient way to boost your fitness level. In this type of workout, you perform a specific exercise at the start of every minute and then use the remaining time to rest. This format offers a fantastic combination of strength and cardio training, ensuring you become stronger, fitter, and healthier.

Benefits of an EMOM Workout

• Efficiency: EMOM workouts are time-efficient and require less than an hour to complete.
• Intensity Control: Tailor the intensity by choosing exercises and reps that suit your fitness level.
• Versatility: EMOM workouts can be customized with various exercises to target different muscle groups or fitness goals.
• Recovery Build: Increases ability to recover faster between exercises.

Today’s EMOM Workout Plan

Instructions: Complete the prescribed number of reps for each exercise within the 60-second period. Rest for the remainder of the minute and start the next exercise at the beginning of the next minute. Repeat for a total of 20 minutes.

1. Minute 1: 10 Burpees
2. Minute 2: 15 Push-Ups
3. Minute 3: 20 Squats
4. Minute 4: 15 Kettlebell Swings (or Dumbbell Swings)
5. Minute 5: 10 Lunges (each leg)
6. Minute 6: 20 Mountain Climbers
7. Minute 7: 15 Russian Twists
8. Minute 8: 10 Pull-Ups (or Bent-over Rows with Dumbbells)
9. Minute 9: 20 Jumping Jacks
10. Minute 10: 30-Second Plank
11. Minute 11: Repeat from minute 1

Warm-Up and Cool-Down

Warm-Up (5-10 minutes):

• Arm Circles
• Leg Swings
• Torso Twists
• Light Jog or Jump Rope

Cool-Down (5-10 minutes):

• Stretch Major Muscle Groups
• Focus on Breathing
• Foam Rolling (optional)

Remember to stay hydrated and listen to your body during this EMOM workout. Adjust the number of reps as needed to fit your fitness level. Happy training!