EMOM is a new workout trend made popular by CrossFit trainers and other HIIT programs, but what exactly is it?
EMOM stands for "every minute on the minute," and this statement reflects the philosophy of the workout program. Simply put, an EMOM workout involves beginning a new type of exercise on the top of every minute.
You begin your first minute by doing a certain number or reps, distance or seconds of a specific workout. Once you've finished this exercise you engage in a period of rest until the first minute is up and then begin your second exercise at the top of the second minute.
As an example, the first three minutes of an EMOM workout could look like this:
First minute: 40 yard dash, followed by rest until the end of the minuteSecond minute: 30 pushups, followed by rest until the end of the minuteThird minute: 20 box jumps, followed by rest until the end of the minute
While this example is just a beginning, popular EMOM workout routines can range anywhere from five to 45 minutes and involve either cardio, strength training or a combination of both.
EMOM workouts can be completed in as little as five minutes and still help strengthen your body and promote good health. If something can help you achieve your goals in a limited time, why not give it a try just to see how it feels?
If you have a cramped schedule, an EMOM workout may be just what you're looking for.
You should also consider EMOM workouts if you don't have access to a gym or training equipment at home. Many elements of EMOM can be performed without any equipment at all. This can help alleviate some of the costs of an expensive gym membership or the purchase of specialized equipment.
EMOM workouts aren't just for those without equipment or limited time; even dedicated athletes should give them a try. They can help break up your normal routine and give your body something new to experience as well as allow you to work through several different types of exercise in one session.
There are numerous benefits to adding EMOM routines to your training schedule. Here are just a few:
Customized and varied workout optionsPromise of rest provides motivationHigh-intensity workouts produce sweat quicklyCan be tailored to meet time restrictions
Sticking to stagnant routines day after day can be boring and can lead to diminished results due to lack of interest and concentration. If you're just going through the motions, then you may not give your best effort. The promise of a quick breather can also give you the incentive to give 100 percent on each exercise. If you know that you'll have time to rest between minutes, then you'll be more apt to go all out on that minute's exercise.
EMOM workouts are also valuable for those who don't have an hour or longer to spend at the gym. High-intensity EMOM routines increase your heart rate quickly and produce the sweat of an intense workout in a short period of time. This means that if you only have 10 to 15 minutes for a workout, it's still possible to get a good sweat and get results.
As we've already mentioned, EMOM workouts are highly customizable, so you can plan one to achieve nearly any fitness goal. The important thing to remember is that you want a period of high-intensity activity followed by a brief rest. Shoot for a range between 20 and 45 seconds of activity in each minute.
If you're new to EMOM workouts, you should start with a plan that incorporates exercises that you are familiar with and confident you can complete in the allotted time frame. Some great examples of exercises to include in a beginner's EMOM plan include:
SprintsPushupsJump SquatsBurpeesThere are nearly unlimited possibilities, just make sure you start with a routine that you feel confident about completing.
Once you've gotten a feel for EMOM, it's time to push yourself. Try varying your routine with some exercises you may struggle with completing or add routines that may require a kettle ball or weights. Getting out of your comfort zone will motivate you to push as hard as you can in order to complete your activity in order to rest for the remainder of the minute.
There is no hard and fast rule as to what types of routines to include in an EMOM workout. Experiment with exercises that will help you achieve your fitness goals whether you're looking for an intense cardio experience or want to increase strength, just make sure you mix up your routine from day to day to prevent boredom from sapping your motivation.
Whether you plan a 45-minute workout or only have five minutes to train, it's vital not to neglect hydration during the workout process. Even a shorter EMOM routine can sap your body of energy and fluids, so keep hydration in mind no matter what your workout entails.
Since EMOM workouts produce sweat quickly, you'll begin losing fluids, sodium and electrolytes right from the start of your workout. Consider drinking a TapouT sports beverage before your workout.
TapouT Citrus Kick contains 30 grams of carbohydrates to provide energy, 240mg of natural sodium to help your body use fluids efficiently and a mixture of eight vitamins and four electrolytes to help your brain and muscles perform their best and recover after your routine.
If you're looking for a low-sugar sports drink, TapouT Cherry Lemonade Blast contains the same sodium, vitamins and electrolytes as our Citrus Kick but with zero sugars and only 10 calories.