How and Why to Use EMOM Workouts

The Mid-Week EMOM Workout Challenge

Over the past few months, a friend and I have been doing very challenging EMOM workouts every Wednesday afternoon – it’s been a great way to get a lot of productive lifting done in a short period of time. And because we’ve both been under a fair amount of stress, this also lets us workout but also give our brains a bit of a rest — instead of keeping track of a lot of movements, we focus on just 2-3 exercises with relatively low reps.

This training session format also allows us to challenge ourselves while staying strong with the correct form of every move. An EMOM workout can very literally keep you IN the moment in this way. The intense pace also keeps our minds on task instead of ruminating on whatever we might have been working on before the workout. A high intensity… mental break! Bring it!

What is an EMOM Workout?

Simply put, EMOM means “Every Minute On the Minute” So at the top of the minute you’ll do all of the sets/reps as quickly as possible– safely and correctly. Remember, the ultimate goal is getting fitter, so if you injure yourself to cram in one more rep, or if you’re not sure how to the exercise in question safely, then swap it out! You also might not be ready for an especially advanced EMOM workout, and that’s OK too – see the “beginner” section below for notes and ideas that can help you get started–or not! Be sure to watch the video at the end of this post too!

How Do You Write EMOM Workouts?

It can be as simple as picking a number of minutes (5, 10, 12, 15, 20…), 2-3 exercises, and deciding on your number of reps…

However, be sure to choose the exercises carefully and consider your goal for the session as well as your larger overarching goals. EMOM workouts can be fantastic ways to get in a high number of low rep sets, they can also be metabolically intense. As a general rule I like to make sure that we don’t just hammer at one body part or section (upper body or lower body) in an EMOM workout. I also like to make sure to keep the following in mind:

Think in terms of mini super-sets (upper, lower, full)
Make sure that there’s enough time for rest – the first few rounds should seem “easy” this will change. If you struggle to complete the first collection of exercises in 30 seconds, then reassess and adjust the workout.
Less is more. Often a few reps of 2-3 exercises is more than enough.
Know your limits. Be smart and know when to back off – keep moving, walking around, etc. but don’t be afraid of skipping a round if you are a beginner or are new to high intensity training.

Fine Tuning Your EMOM Workouts:

You’ll know you have your timing right for a 10-12 minute EMOM sequence if the first rounds have 30-25 seconds of “rest” and the middle rounds have 20 seconds, the end rounds might be getting shorter and shorter on the rest, but that’s because you’re getting tired and slowing down a little. If you’re trying a workout for the first time and struggling to complete all the reps, make an adjustment in the next round – fewer reps, lighter weight, etc.

Example EMOM Workouts:

For example, I might choose to create a lower body focused 10 minute EMOM workout where I’ll do 10 kettlebell swings then 6 alternating lunges at the top of every minute:

10 Minute Simple Kettlebell EMOM:

10 kettlebell swings
6 alternating lunges, with or without kettlebell held at chest

Another example that can be a lot of fun is using an EMOM to get in a lot of reps of a specialized push and pull exercise combo: 10x Push-Ups, 5/5 kettlebell rows (or even 5x bodyweight rows). Suddenly in this 5 minutes, you’re getting 50 push-ups and then the opposite movement. This is a great combo for someone who is solid on their standard push-ups, but who wants to work on their endurance and resilience.

5 Minute Upper Body Focus Push-Pull EMOM (can be done with bodyweight only if desired):

10x Standard Push-Ups
5/5 Kettlebell rows, or 5x Bodyweight Rows

The third example below is a heavy duty full body kettlebell challenge that can make for a very long 10-15 minutes! This is pretty advanced if you go heavy, so please don’t attempt this one until you’re ready!

A VERY Heavy Duty 10-15 Minute Full Body Kettlebell Blast:

5x HEAVY kettlebell swings
5x Pushups
3x Double Kettlebell Thrusters

An Oddly Advanced but super simple 20 EMOM Workout Example:
(adding short sets of pull-ups to an EMOM workout is a great way to get in a lot of quality reps in a relatively short period of time):

2x dead hang pull-ups
5x tuck-ups
10x kettlebell swings (two hand)

More EMOM Workout examples:

How Do You Scale an EMOM Workout?

You have a number of variables to play with to make an EMOM workout easier or more challenging:

The difficulty of the exercises
Number of Reps
If you’re using kettlebells or sandbags, then of course the weight of the kettlebells and sandbags come into play! If you’re new to these workouts, have a variety or at least some lighter options handy just in case.
Be flexible when starting with EMOM workouts – if you need to adjust the number of reps or the weights you’re using, then pause your timer and do it!

Are EMOM Workouts OK For Beginners?

Beginners should probably not start with EMOM workouts, but there are some exceptions. EMOM workouts work best for exercisers who are very familiar and safe with their form on the selected exercises. “Know thyself” before you try one of these – in other words, listen to your body and be aware of your limits – I have a story about going “all out” in 2008 as a beginner (to be fair I looked fit and the trainers egging me on each thought I was the other person’s client) and was barely being able to bend my arms for a week… When in doubt go easy at first.

And talk to your doctor!!!!! If you have a medical condition and are unable to recover quickly from intense exertion, then it might be best to skip these!

Once again:

Know your limits. Be smart and know when to back off – keep moving, walking around, etc. but don’t be afraid of skipping a round if you are a beginner or are new to high intensity training.
If you need to hit pause and walk it off, adjust the number of reps or get lighter weights, that’s fine too!

EMOM Workouts for No Equipment or Bodyweight Only Workouts:

Bodyweight only EMOM workouts can be a ton of fun, even (or especially) when they’re very simple. These do-anywhere scorchers can be done at home, in the backyard, at a park with friends, or wherever. Back when I was traveling a lot more, they were great for hotel workouts too. Get creative!

Beginner Bodyweight EMOM Workout Example:

5-10 minutes:

10 strict standard, raised, or knee pushups
6-10 Walking Lunges

Advanced EMOM Bodyweight Workout Example:

10-20 minutes:

2-3 Pull-ups
3-6 Burpees (with pushup and jump)

How to use timers for your EMOM Workouts:

If you want to keep it all super simple, a classic Gymboss timer is a great addition to your toolkit – it’s inexpensive, tiny, convenient, and it isn’t your phone. Set it to chime on the minute every minute and you are good to go.

I’m also a huge fan of a very simple workout timer app, simply named “Interval Timer – HIIT Workouts”. Even the free version is fantastic, and I’ve used it for AGES! When training small groups, I run it on an iPad Mini – people LOVE IT!:

EMOM Workouts Explained: Video

What are your favorite exercises to use in an EMOM workout? Let us know in the comments! 🙂