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Understanding EMOM: Definition and Benefits for Your Fitness Routine

June 10, 20242 min read

In the ever-evolving world of fitness, new workout techniques and acronyms are constantly emerging. One such term that has gained popularity among fitness enthusiasts is EMOM. But what does EMOM mean, and how can it enhance your fitness routine? Let’s delve into the details of this effective workout method.

What is EMOM?

EMOM stands for "Every Minute On the Minute." It’s a type of interval training where you perform a specific exercise at the start of every minute for a predetermined number of minutes. After completing the exercise, you rest for the remainder of the minute. Once the next minute starts, you repeat the exercise.

For example, if you’re doing a 10-minute EMOM workout with 10 push-ups, you would start by doing 10 push-ups at the beginning of the first minute and rest for the remainder of that minute. When the second minute starts, you do another set of 10 push-ups, and this pattern continues for the entire 10 minutes.

How Does EMOM Work?

EMOM workouts are highly customizable, making them suitable for all fitness levels. You can choose a single exercise or a combination of exercises, depending on your goals. The key is to select a number of repetitions that challenge you but still allow for some rest before the next minute begins.

Here’s an example of a 12-minute EMOM workout with three exercises:

  • Minute 1: 15 Squats

  • Minute 2: 10 Push-ups

  • Minute 3: 20 Jumping Jacks

You would cycle through these exercises, performing each one at the start of every minute for the entire 12 minutes.

Benefits of EMOM Workouts

  1. Time Efficiency: EMOM workouts are perfect for those with tight schedules. You can get an intense and effective workout in a short amount of time, whether it’s 10, 20, or 30 minutes.

  2. Pacing and Consistency: The structure of EMOM helps you maintain a steady pace throughout the workout. It keeps you accountable and ensures you’re working consistently hard during each interval.

  3. Scalability: EMOM workouts are easily adjustable to suit different fitness levels. Beginners can start with fewer repetitions or lighter weights, while advanced athletes can increase the intensity by adding more reps or heavier weights.

  4. Enhanced Focus: Knowing you have a set period to complete your reps before the next round starts can enhance your focus and intensity. This can lead to better performance and improved results.

  5. Built-in Rest: The built-in rest periods allow for short recovery times, helping to prevent burnout and overexertion while still keeping your heart rate elevated for cardiovascular benefits.

  6. Versatility: EMOM workouts can target various fitness goals, from strength and endurance to cardio and agility. You can mix and match exercises to create a well-rounded routine.


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