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EMOM Workouts: Boost Your Fitness with Every Minute On the Minute

An EMOM exercise featuring a foot and kettlebell placement.

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EMOM, short for Every Minute On the Minute, is a popular workout format that has gained significant attention in the fitness world. This high-intensity interval training (HIIT) technique offers a unique and effective approach to help you boost your fitness and achieve your goals. In this article, we’ll explore the benefits of EMOM workouts, and provide you with sample routines to try and answer frequently asked questions about this training method.

This is a high-intensity interval training (HIIT) method where you perform a specific exercise or set of exercises at the beginning of every minute, then rest for the remainder of that minute. The idea is to complete the prescribed number of repetitions as quickly as possible while maintaining proper form, allowing you to recover briefly before the next round begins.

EMOM workouts are versatile and can be tailored to your fitness level, goals, and available equipment. They can be performed with bodyweight exercises, resistance bands, free weights, or cardiovascular activities like running or cycling.

The Benefits of EMOM Workouts

There are several advantages to incorporating EMOM workouts into your fitness routine:

Time-Efficient: EMOM workouts are an excellent way to maximize your training time. They can be completed quickly, making them perfect for busy individuals or those looking to add variety to their workout routine.

Customizable: EMOM workouts can be easily modified to suit your fitness level, preferences, and goals. This flexibility makes them suitable for beginners, advanced athletes, and everyone.

Improved Cardiovascular Fitness: By combining high-intensity exercises with short rest periods, EMOM workouts can help improve your cardiovascular fitness, leading to a stronger heart, better endurance, and increased calorie burning.

Enhanced Muscle Growth and Strength: Combining high-intensity exercises and brief rest intervals in EMOM workouts stimulates muscle growth and helps build strength by promoting the release of growth hormones and creating a metabolic stress environment.

Increased Fat Loss: The high-intensity nature of EMOM workouts increases the number of calories burned during the workout and the afterburn effect (Excess Post-exercise Oxygen Consumption, or EPOC), which means you’ll continue to burn calories at an elevated rate for hours after your workout.

Improved Workout Focus: The structure of EMOM workouts helps keep you engaged and focused on your exercise routine, which can benefit those who struggle with motivation or have difficulty maintaining consistency in their workouts.

How to Structure Your EMOM Workouts

Creating an effective EMOM workout is as simple as choosing exercises, determining the number of repetitions, and setting a time limit. Here’s a step-by-step guide on how to structure your EMOM workout:

Choose your exercises: Select a combination of exercises targeting different muscle groups or focus on one specific area, depending on your goals. Aim for 3-5 exercises for a well-rounded routine.

Determine the number of repetitions: Choose the number of repetitions for each exercise that allows you to complete the work within 20-30 seconds, leaving you with 30-40 seconds of rest before the next minute begins.

Set a time limit: Decide on the duration of your EMOM workout, typically between 10-30 minutes. For beginners, start with shorter workouts and gradually increase the duration as your fitness level improves.

Warm-up: Always begin your workout with a proper warm-up, consisting of dynamic stretches and light cardiovascular exercises to prepare your body for the intense workout ahead.

Cool-down: Finish your workout with a cool-down to help your body recover and prevent injury. Incorporate static stretches and deep breathing exercises to relax your muscles and gradually bring your heart rate back to normal.

powerful dynamic strong movement person individual fitness training emom

Sample EMOM Workout Routines

Here are some sample EMOM workouts to help you get started. Feel free to modify the exercises or repetitions to suit your fitness level, preferences, and goals.

Beginner EMOM Workout (15 minutes)

  1. Minute 1: 10 bodyweight squats
  2. Minute 2: 10 push-ups (modified or standard)
  3. Minute 3: 30-second plank

Repeat this circuit five times.

Intermediate EMOM Workout (20 minutes)

  1. Minute 1: 10 kettlebell swings
  2. Minute 2: 10 burpees
  3. Minute 3: 10 box jumps or step-ups
  4. Minute 4: 10 dumbbell thrusters

Repeat this circuit five times.

Advanced EMOM Workout (30 minutes)

  1. Minute 1: 10 pull-ups
  2. Minute 2: 15 wall balls
  3. Minute 3: 12 dumbbell snatches (6 per arm)
  4. Minute 4: 15 calorie row
  5. Minute 5: 10 handstand push-ups

Repeat this circuit six times.

Tips for Success

To maximize the effectiveness of your EMOM workouts and ensure long-term progress, consider the following tips:

Prioritize proper form: Always prioritize maintaining proper form over speed or the number of repetitions. This will help prevent injury and ensure you’re effectively targeting the intended muscle groups.

Progress gradually: As you become more comfortable with EMOM workouts, gradually increase the intensity by adding repetitions, incorporating more challenging exercises, or lengthening the workout duration.

Listen to your body: Be mindful of your body’s signals and adjust your workouts accordingly. If you feel pain or excessive fatigue, take a break or modify the exercises to prevent injury.

Mix it up: To prevent boredom and plateaus, regularly switch up your EMOM workouts by incorporating new exercises or changing the order of your routine.

Stay consistent: Like any fitness program, consistency is key. Aim to include EMOM workouts in your routine 2-3 times weekly for optimal results.


EMOM workouts are an effective and versatile training method that can help you boost your fitness and achieve your goals. By incorporating high-intensity exercises with short rest periods, EMOM workouts offer numerous benefits, such as improved cardiovascular fitness, increased fat loss, enhanced muscle growth, and better workout focus. With the flexibility to tailor EMOM workouts to your fitness level, preferences, and available equipment, this training method is suitable for beginners and advanced athletes.

To maximize the effectiveness of your EMOM workouts, prioritize proper form, progress gradually, listen to your body, mix up your routines, and stay consistent. By incorporating EMOM workouts into your fitness routine 2-3 times per week, you’ll reach your fitness goals and enjoy this training method’s many benefits.

So, what are you waiting for? Try EMOM workouts and experience the fitness-boosting power of Every Minute On the Minute training. Whether you’re new to high-intensity interval training or a seasoned athlete looking to switch up your routine, EMOM workouts offer an exciting and effective way to enhance your fitness and achieve your goals.

Frequently Asked Questions (FAQs)

  1. Can I do EMOM workouts every day?

    While it’s possible to perform EMOM workouts daily, giving your body adequate rest and recovery time is essential. Aim for 2-3 EMOM workouts per week, allowing for rest days in between to prevent overtraining and promote optimal progress.

  2. Can EMOM workouts be combined with other forms of training?

    Absolutely! EMOM workouts can be combined with other training methods, such as strength training, cardiovascular exercise, or yoga, to create a well-rounded fitness routine.

  3. Can EMOM workouts help with weight loss?

    Yes, EMOM workouts can aid in weight loss by increasing calorie burning during the workout and the afterburn effect. Combine EMOM workouts with a balanced, calorie-controlled diet and regular physical activity for optimal weight loss results.

  4. Are EMOM workouts suitable for beginners?

    EMOM workouts can be modified to suit any fitness level, making them suitable for beginners. Start with shorter workout durations, fewer repetitions, and less challenging exercises, gradually increasing the intensity as your fitness level improves.

Editor’s note: The content on Base Strength is meant to be informative in nature, but it shouldn’t take the place of advice and/or supervision from a medical professional. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. Speak with your physician if you have any concerns. Please also see our disclaimers.

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