When you are moving through an intense workout, what motivators run through your head? Is it the idea of shedding fat and losing weight? Do you want to live healthier and live longer? Motivation and rewards push us to keep exercising. If you could get a reward for every minute that you work out, would that push you to keep going?

That’s the idea behind EMOM workouts, one of the newest crazes in the exercise world. Learn more about EMOM and how you can bring it into your current fitness routine.

What Does EMOM Stand For?

EMOM stands for “every minute on the minute.” EMOM workouts require that you start a new exercise every minute, on the minute. Each exercise in an EMOM workout is accompanied by a specific number of reps; once you are finished those reps, you can rest until the next minute.

EMOM workouts have been a part of CrossFit gyms for a while, but they are starting to make their way into gyms and exercise blogs across the country. People can find EMOM workouts that don’t require equipment and can be done from anywhere; all they need is a timer that will tell them when the minute hand moves.

What Does an EMOM Workout Look Like?

EMOM workouts can last between four minutes or 45 minutes. Longer workouts will require participants to complete a small set of exercises a few times. Some classic EMOM workout look like this:

10-Minute EMOM Workout

10 Burpees, every minute on the minute

20-Minute EMOM Workout:

  • Five chin-ups
  • Five push-ups
  • 10 squats
  • Five sit-ups

30-Minute EMOM Workout

  • Eight burpees
  • 20 kettlebell swings
  • 20 mountain climbers
  • 20 squats
  • 10 deadlifts

Not all EMOM workouts require the same number of repetitions. They can be truly customized to your current fitness level, and may be adjusted depending on the amount of physical activity you have done prior to your EMOM workout. Be sure to consult a personal trainer or medical professional before you start training.

How Is EMOM Different than HIIT?

EMOM workouts tend to look very similar to HIIT workouts. The main difference between EMOM and HIIT is that EMOM workouts require a specific number of repetitions to complete before the next exercise begins. HIIT workouts may involve similar exercises, but usually include scheduled breaks.

Should you choose EMOM or HIIT? The answer is entirely up to you. Some people prefer one over the other for a variety of reasons. Give both of them a try and once you find a workout that keeps you moving, just do it!

The great thing about EMOM is that it can give you many of the same benefits of a HIIT workout, which you can read more about later in this post. In short, if you have been considering HIIT workouts, you should definitely also give EMOM a try. EMOM workouts are also a fun way to try something new but still get the cardiovascular and fat burning benefits you get from HIIT.

Why You Should Try EMOM Workouts

You can push yourself harder knowing you get to rest sooner.

If you want to spread your eight burpees out across the entire minute, you can do that, or you can push yourself to do the eight burpees faster and get a longer chunk of a break before your next exercise. If you are the kind of person that likes to “get things over with,” an EMOM workout will push you to move faster.

You have a lot of options.

Don’t want to do an EMOM workout that involves burpees? No problem! All you need to do is a quick Google search and you can find dozens of different EMOM workouts to do at home, at the gym, or in the office during your lunch break. Whether you are new to exercising or want to push your strong routines even further, you can find a workout that is suitable for your current fitness level.

With so many options, EMOM workouts can help you achieve your dream figure or meet other health goals. If you wanted to choose an EMOM workout for every day of the week, you could target all of the areas where you want to build muscle and get a healthy amount of cardio in your workout.

(Quick note: if you are just starting out, try an EMOM workout twice or three times a week, and then build up to a more regular routine.)

If you want real-life guidance, consider signing up for a class at your local gym that offers HIIT, EMOM, and other similar workouts. Even if you show up to the same class on the same day, you might be hit with a different workout to build muscles throughout the body.

EMOM workouts can be paired with other routines.

When you pick an EMOM workout that lasts for 20 minutes, you do not have to end your workout there. In fact, you shouldn’t end your workout there. Take a good look at the muscles you are building with your particular workout. Do not forget to stretch, warm up, and cool down as a part of your workout. Even if your EMOM workout lasts for 10 minutes, you can make it the climax of an hour at the gym.

EMOM workouts can boost your metabolism.

If you are pushing yourself to your limit with an EMOM workout, you will not need to work out for an entire hour to receive all-day benefits. Similar to HIIT, a rigorous EMOM workout can trigger excess postexercise oxygen consumption (EPOC.) Once your body uses up all of the stored oxygen that is required to keep you moving throughout your workout, it has to work extra hard to regain that oxygen storage and bring you back to a normal state. This means your body is still burning calories after your workout is over. EPOC is also commonly linked to a higher metabolism, which means you can burn more calories, faster.

Ready to burn fat, build muscle, and give yourself a nice reward every minute on the minute? Try an EMOM workout today and feel the results tomorrow.

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