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EMOM Workouts and How They Work

5th Mar 20

When it comes to workout styles, you have a lot to choose from. New training concepts are being developed every single day, and usually, they have a solid reason behind them. One of the best examples of this kind of workout innovation is the EMOM workout style. That’s what we’re looking at here.

To get to the bottom of the EMOM workout tool and how best to use it, we need to take a slightly different approach to just giving you a workout plan to follow. We first need to look at why we’re doing what we’re doing, as well as just doing it. It has some extremely unique benefits to boast, and if you get it right, you can match it with other workouts too. The scope really is that big.

What is EMOM


Person checking watch during exercise


An EMOM workout stands for Every Minute on the Minute. The entire workout is based around that structure. At the first second of every minute, you start your exercise. It doesn’t really matter what exercise that happens to be, but that’s what you do.

Once you’ve done whatever it was that you need to, the rest of the minute you assigned to that exercise is your rest time. When the next minute begins, so does your next set. That’s the whole premise of what this is about.

What does EMOM Look Like

To put EMOM workouts into context, you can look at them in a few different ways. Like all workout styles out there, they have different benefits for different training styles, so using them in the right way is essential to your successful use.


The first popular way to use EMOM comes from time usage. That makes sense since the whole premise of the workout is based around using time as your guide. To put that into context, what we’re talking about here is picking your exercise and doing that for say 20 seconds. After the 20 seconds are up, you can use the remaining 40 to catch your breath and then go again. That can be strength training or even a HIIT workout. It’s extremely versatile.


If time is not something that is going to be a big help, or even if it isn’t tangible enough for you to track your progress like with muscle building (even though it’s great for overload), you can still use sets too. You can use the first minute to do, say, 20 reps, and use the rest of the minute to recover. If not, you could even use the full minute to hit your set and use the next minute to recover. It is totally down to you.

Benefits of EMOM Workout Style


People doing EMOM workout


As we mentioned above, it’s also an important thing to take the time to look at the benefits of a workout style like this. Different workout styles always have their pros and cons, and the EMOM style has some that are incredibly effective.

Time Efficient Workouts

The first benefit of EMOM workouts is easily how efficient they are. There is literally no time to waste. You have to be on your game, making the most of your time for the whole workout. You are exercising in every minute of your routine aside from your setup, and no other styles have that to offer you aside from LISS and HIIT.

Short Workouts

Because of how efficient your workouts are to helping you exercise, that also leads to another huge benefit. That is, of course, that your workouts don’t need to last as long. Your workouts are as efficient as they can be, and that means you can get them done in less total time. Much like Tabata training, you can get finished in record time and still hit your targets.


Lastly, we have the competitive aspect of EMOM workouts. This is something that needs to be looked at, as a lot of the time barring heavy weight training (due to weights needing to be changed), you can exercise with others are rapid rates. You can both do the same thing at the same time or even in the same minute of exercise. That’s an awesome way to keep up your motivation and to push you to your very limits.


Like this workout style couldn’t get any better, it’s actually now time to take a step back and look at the other doors that EMOM styles open up. You can use them in conjunction with other styles, after all. Some of the best come from adding in training like HIIT and Tabata as we’ve said, but supersets too. You can alternate between minutes to use multiple exercises and maximise your workouts even more. That’s a huge win on its own if you can master your teeming.

EMOM Workout Plan


Person doing battlerope workout


  • Minute 1 – 20 Push Ups
  • Minute 2 – 20 Push ups
  • Minute 3 – 20 Push Ups
  • Minute 4 – 20 Seconds Burpees
  • Minute 5 – 20 Seconds Burpees
  • Minute 6 – 20 Seconds Burpees
  • Minute 7 – 15 Squat Jumps
  • Minute 8 – 15 Second Plank
  • Minute 9 – 15 Squat Jumps
  • Minute 10 – 15 Second Plank


This is just one example of many for a great full body toning workout, and it’s an incredible way to burn the most calories that you possibly can. Find a way to use it in line with your fitness goals and see what it has to offer you. Always warm up and cool down outside of the time you’re including here, and always make sure you exercise safely. Good luck! General Banner



Before beginning any exercise or nutrition program, consult your physician, doctor or other professional. This is especially important for individuals over the age of 35 or persons with pre-existing health problems. assumes no responsibility for personal injury or property damage sustained using our advice.

If you experience dizziness, nausea, chest pain, or any other abnormal symptoms, stop the workout at once and consult a physician or doctor immediately.