According to a Prevention Magazine article,
What Is an EMOM Workout? Why You Need to Give This Fitness Trend a Try, this is the workout everyone should try, but you probably haven't yet.
EMOM stands for Every Minute, On the Minute. It’s a type of interval
training that starts a new set of exercises at the start of each minute.
You do the same movement for the entire duration of the workout, or you
can rotate through different exercises.
For example, you'd do different types of push-ups for your entire (short)
session or begin with push-ups and move on to squats, lunges etc., each minute.
EMOM workouts have two great benefits:
- They’re efficient, it's a short workout, but you work harder
through the session
- and they're versatile, incorporating a variety of strength or cardio
moves—you'll cover all your bases.
The concept includes increasing the amount of work, or difficulty each
minute and you will be challenged through the workout- resulting in improved
performance and recovery.
If you try EMOM as a workout strategy, remember your body can adapt, and
get used to it. Focus on variety, not difficulty to keep your body guessing
and prevent a plateau. Also, too much of a good thing is a thing- and
can result in overuse. Being mindful of a well-rounded workout is important
and will help you avoid neglecting muscle groups or creating injury.
Sample EMOM Workouts
Want to give EMOM a try? Below are two sample workouts. They are short
and sweet (20 minutes or less), but will get the job done! Remember that
proper form or technique should always be your first priority, wear proper
attire and drink plenty of fluids.
Conditioning: Repeat five times, for a total of 20 minutes
Jump rope X25 hops
Kettle Bell Squats X15
Endurance: Repeat 3 times, 15 minutes total
Wall sit 30-45 sec.
Plank 30-45 sec.
Farmer's Carry 30-45 sec.
Side Plank R/L 30-45 sec each side
Campbell County Health's
Wellness works to reduce health risks and promote overall wellness among employee
groups and individuals across the northeastern Wyoming region. To learn
more about Wellness, please visit
www.cchwyo.org/Wellness or call 307.688.8051.
Rachel Wilde, PBT, CPT, MA, works at CCH Wellness as a Technician and Phlebotomist