EMOM, Every Minute On the Minute, workouts are some of my favorite workouts, because they are so versatile.
You can use them as a metcon.
You can use them to build strength.
You can use EMOM workouts to play some really sick mind games on yourself.
They can be done with no equipment, at your house, in 15 minutes.
To do an EMOM workout, take an exercise or series of exercises and perform them every sixty seconds.
The faster you do them, the longer you have to rest.
EMOM Workout Examples:
Five air squats, five push-ups, five sit-ups, every minute on the minute.
15 minutes of 20 jumping jacks and 10 push ups every minute on the minute.If you can’t get access to a gym, you can still get a great workout that way.
EMOM workouts also train your mind in a powerful way.
You look at the clock and only have a couple of seconds before you have to go back for more.
You strain hard, put the weight down, catch your breath, and look at your watch. There’s only have a couple of seconds to catch your breath before the next set.
Because you are
critically constantly out of breath on these reps, you’re getting some EPOC effects, keeping you burning fat after your work out.
It’s a great way to mix strength and conditioning at the same time.
You can use them with heavy weights. You could do front squat at 75% of your one rep max and just do doubles every minute on the minute for 10 minutes.
My favorite way to do these is with the dead lift.
I like to go heavy, 80-90% of my one rep max.
I’ll do singles, doubles, or triples every minute on the minute for up to 20 minutes.
Doing this workout actually allows you to burn fat and build muscle at the same time.
You are recruiting more and more muscle fibers the further you progress in the workout. That means that even though it is a strength workout, it will cause hypertrophy.
EMOM workouts let you smoke your muscles in a big compound lift.
Then, you can dial in on more specific exercises and do some assistance work.
Then you’re done. It’s quick, brutal, and you get a great workout.
You are in and out of the gym knowing that you showed up and put in work.
EMOM workouts are great for busy people because they are so versatile. The key to the workout is the rest periods. If you get it done very quickly, you have a while to rest.
This is different from balls-to-the-wall, no-rest, just get as many reps in as you can workouts.
You can’t go balls-to-the-wall for very long. No-rest workouts tend to be short and light.
Doing it this way stretches it out so you can fit a massive amount of volume in a short time…and go heavy!
The rest periods are what allow you to use something heavier than a paperweight, but aren’t long enough to completely recover your strength either.
EMOM workouts are the perfect mix…of torture.
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