EMOM: Every Minute on the Minute

EMOM is an interval training style of working out that stands for every minute on the minute.  With EMOM you plan out a routine in which over the course of a period of time each exercise set starts on the minute and you do a designated number of reps, completing them before the minute is up.  This gives you the remaining seconds in the minute to rest before you start again at the top of the next minute.  With EMOM you are able to grant yourself short rest periods between sets.  However, since these rest periods are short and the workout is regimented you can complete it in a shorter period of time.  This makes EMOM workouts only last on average 15-20 minutes, perfect for people with a limited amount of time on their hands.

Benefits of EMOM Workouts

• Shorter workouts for those limited on time.
• Makes tracking progress easy since it is more evident how many reps you can complete in a period of time and how much ease you experience completing a set thanks to the structure involved.
• Makes planning a workout easier since you can choose what you want to focus on and assemble a few exercises around that area of focus and knock them out quickly.  Also keep in mind, not every minute has to be a different exercise.
• For those who struggle to pace themselves, this takes that out of their hands.  Set a timer and follow its lead.

Caution

• Make sure you are not rushing your reps and take the time to put in the work to do them correctly.  This is not intended to be a race against the clock and if you find yourself doing so you are incorporating too many reps in a set.
• You want to make sure to choose exercises that don't evolve extensive setup of equipment.  This will only eat into your rest time.  Aim for bodyweight exercises or exercises involving equipment that's ready to go and easily accessed.

Exercises To Try

Almost any exercise can be done using this methodology, however here are some of our favorites to use.