Is it a plane is it a bird? Nah, it’s your new best friend. Whether you have tried it before or don’t even know what it is, an EMOM workout is going to be one of the most versatile tools to start going up on that fitness level.

EMOM stands for Every Minute On the Minute.

Such a workout is based on higher intensity and will be a combination of strength training and cardio. The way that works, is by performing a series of strength training exercises consecutively with small breaks.

What that achieves is the utilization of the Anabolic State. A state where there is an increase of muscle-building hormones and a decrease of catabolic hormones.

What is an EMOM workout?

In simple terms, you perform an EMOM workout when you perform a different exercise every minute.

You pick a certain number of reps that you want to be performing for every minute. You should pick enough reps that once you do them you should still have some time left before you begin the next exercise.

There will be no other break other than the one within each minute.

An EMOM workout can be tailored to fit your needs and fitness level perfectly. You can increase or decrease:

  • rep ranges
  • break’s duration
  • sets
  • amount of exercises
  • weight for resistance training (for taking it to the next level)

If you have been keeping up with our blog, you can probably tell that this is a form of HIIT. If you would like to know a bit more about it have a look at “What is a HIIT workout and how to do it”.

Recovery is not optional in this workout. You perform the chosen reps and then you rest for the remainder of the minute. This step should not be skipped. If you have to do 10 push-ups and that takes you 30 seconds, you have 30 seconds left to rest.

The Benefits of an EMOM Workout

Time Efficient

A characteristic of High-Intensity workouts is generally going to be efficiency, considering how much time you have to dedicate to each session.

There is a tone of different variations you can try to focus on your fitness goal as well as fit it in a busy schedule. I will be giving you a few examples below so keep on reading.

Every minute is a different exercise so the duration of your workout is going to depend on how many rounds and how many exercises you want to perform.

For example:

  • Exercise 1
  • Exercise 2
  • Exercise 3

That is 3 minutes for a full round. If you choose to do 3 rounds, your workout will last for 9 minutes.


Super Versatile

Seriously the limit is the sky with an EMOM workout. You can do as much or as little as you want. You can make it super challenging by adding weight and doing big compound movements, or you can make it simple by focusing on body-weight exercises and cardio.

By shifting the reps and weight you will be using, you can even calibrate your workouts to be more strength or hypertrophy based. For example rep ranges usually look like this:

  • Strength 1-6
  • Hypertrophy 8-12
  • Endurance 13+

The same thing applies when doing EMOM. Fewer rounds with heavier weight will also allow for more rest as the amount of energy you are going to need is more.

More rounds with lighter weight and smaller breaks are optimal for hypertrophy. While endurance is going to play an important factor anyway in such a workout, keep in mind to leave some time for recovery before your minute is up.

Great for Fat Loss

Just like a HIIT workout, the fat burning effects are present here as well. By performing at a higher intensity your heart rate increases causing you to burn more calories.

Aside from that, the short explosive bursts of exercise will aid muscle building instead of muscle break down as well as increase post-exercise oxygen consumption (EPOC). What that means is that you keep on burning calories long after your workout ends. Something usually found in weight lifting.

How to perform an EMOM Workout

This part is going to be the trickiest one because your options are nearly limitless.

The simplest way you can experiment is by doing body weight exercises i.e.


The workout shown above is a great option of an EMOM workout that you can try any time, any place. Of course, the rep ranges are there as an example, you can change those according to your own fitness level and goals.

You can have a look at this brilliant video by Jeff Cavaliere did about the ways you can work out at home by clicking here.

If you want to spice things up you can always incorporate some weight, as most if not all exercises can be performed with an EMOM workout style.


  • Burpees
  • Kettle-bell Clean squat to press
  • Pull-Ups
  • Push-Ups
  • Dips
  • Plank


  • Jumping Jacks
  • Front Squats
  • Snatch High Pull
  • Rows
  • DB Press
  • Shoulder press


  • Jumping Jacks
  • Jump Squats
  • Push-Ups
  • Cobra Push-Ups
  • DB Rows
  • Lateral Raises


  • Overhead Squats (no weight)
  • Snatch High Pull
  • DB Thrusters
  • Bench Press
  • Pull-Ups
  • Overhead Press


  • Turkish Get-Ups
  • Push-Ups
  • Goblet Squats
  • DB Clean and Press
  • Chin-Ups
  • Plank

As you can tell all of the variations start with a dynamic movement to get you warmed up. Warm-up is going to be important in any form of workout you are going to be doing.

By warming up not only you decrease the chances of injury massively, but by easing yourself into the workout you will actually improve your performance as well.

Other than that, all of the variations are full-body workouts. The reason for that is because with the shortest amount possible you get a fully functional workout for your entire body.

Why choose Full-Body Workouts

Because you get a maximum utilization of your body’s muscles.

You can be performing these workouts as many times as you want. I recommend mixing things up. You don’t have to take the options as they are, mix it up and experiment but try to maintain the full-body character.

Other than that, think of it productivity-wise. If you train twice, you have twice trained your full body, three, four. Can you think of any other regime that can allow you to hit so many muscles so many times in a single week?

If you do not want to be spending too much time working out but still put work in that will pay you back in results, or you want to add into your fitness something that can be done anywhere, EMOM and full body is the way to go.

How to make your schedule

First, you want to set up a workout plan. You can pick or build your own from scratch if the ones above don’t fit into your goals. I would recommend 3-4 times a week of a variety of the options provided above.

Figure out your rep ranges. Usually for bigger compound movements, especially when using weight, reps should be lower.

An optimal rep range for a combination of strength as well as hypertrophy is between 6-8 reps. This amount of reps is for using weight or some kind of resistance. If you are doing bodyweight exercises do enough reps to challenge yourself, this should not be a breeze.

A duration of 30-45 minutes will be great. Remember, you can adjust the difficulty to make a workout last longer or to be shorter. If you feel burned out maybe you should dial it back a little, it is better to train 4 times with an intensity you can handle.

Second, get your cardio in. Come on, we have been through this. You need your aerobic exercise for cardiovascular health and to be able to kick ass for a long long time.

If you don’t know how much cardio you need, I would advise to do it on separate days from your training. A mixture of HIIT and LISS is what you are after check how to do a HIIT workout.

Last but not least, time your meals. If you know the days and the time that you will be working out, it is important to time your meals. Having eaten a good pre-workout meal or pre-workout shake enough time prior to your training is going to give you the energy your body is going to need.



Should you try an EMOM workout?

Absolutely, they are time efficient, you can do them frequently and by utilizing a full-body regime you can get a tone of work done.

Not to mention that they are a great option for home workouts. But if you have even a tiny bit of equipment you can take them to a whole other level.

Such equipment could be a sandbag(from a hardware store) or even water jugs, they can be found in many shapes and sizes and most come with a handle.

Do not forget about keeping your diet in check!

References and Useful Links:


Leave a Reply

Avatar placeholder

Your email address will not be published.

This site uses Akismet to reduce spam. Learn how your comment data is processed.