Transform your fitness with bodyweight EMOM workouts

Are you looking for a fun and effective way to improve your fitness? Look no further than bodyweight EMOM workouts.

These workouts, known as Every Minute on the Minute, are a fantastic way to challenge yourself and get stronger without any fancy equipment. You can do them whether you’re a beginner or more experienced, bodyweight EMOM workouts are good for everyone.

burpee bodyweight EMOM workout

What is an EMOM workout?

EMOM stands for “Every Minute On the Minute.” In an EMOM workout, you start every exercise on the minute. So you start exercise number one at 0 minutes, exercise number two at 1 minute and so forth.

The quicker you complete the allotted number of reps, the longer your rest period before the next exercise starts. Meaning the faster you do the reps, the more rest you get.

This time-based challenge adds excitement to your workout routine, keeping you motivated and engaged. Plus, the best part is that you can do these workouts at home. 

How to use EMOM workouts

EMOM workouts can be used for anything from skill work to conditioning, strength training to lifting and midline work. They’re a great way to stay on track and accomplish a lot of work in a set amount of time.

They can range anywhere from 6 minutes up to 45 minutes, depending on what you’re working on. They can be used for aerobic and anaerobic workouts depending on the intensity and amount of rest. 

Some EMOM workouts might only take 10-20 seconds to finish each movement, whereas some might take up to 50 seconds, only leaving 10 seconds of rest.

Benefits of EMOM workouts

Boosts strength

EMOM training help make your muscles stronger. When you exercise within a minute, your muscles work hard and get stronger over time. This can make everyday tasks easier and improve your overall strength.

Improves cardiovascular fitness

EMOM workouts get your heart pumping. With the timed challenges, your heart rate increases and stays up throughout the workout. This helps improve your cardiovascular fitness, making your heart and lungs healthier.

Time efficient

EMOM workouts are super efficient. You can get a great workout in a short amount of time. Since you’re working hard for just a minute and then resting, you can fit these workouts into a busy schedule. They are a convenient way to stay fit without spending hours at the gym.

Designing effective bodyweight EMOM workouts

Designing effective bodyweight EMOM workouts involves selecting the right exercises that target different muscle groups.

Here’s how you can choose the appropriate exercises for your EMOM routine:

Variety of bodyweight exercises

Include a mix of different exercises that use your body weight for resistance. Here are some examples:

  • Push-Ups: Strengthen your chest, shoulders and arms.
  • Squats: Work your leg muscles, including your quads and glutes.
  • Planks: Engage your core muscles for stability and strength.
  • Lunges: Target your legs, particularly your quadriceps and glutes.
  • Mountain climbers: Engage your core, arms and legs for a full-body workout.
  • Burpees: Work multiple muscle groups, including your arms, chest, legs and core.
  • Jumping jacks: Increase your heart rate while engaging your leg and arm muscles.
  • Sit-ups: Focus on your abdominal muscles for core strength.

Targeting different muscle groups 

It’s important to select exercises that target different muscle groups to ensure a balanced and effective workout. This variety helps prevent overuse injuries and ensures all major muscle groups are challenged. For example:

  • Upper Body: Include exercises like push-ups and tricep dips to target your chest, shoulders, arms and upper back.
  • Lower Body: Incorporate squats, lunges, and calf raises to engage your leg muscles, including quads, hamstrings, glutes and calves.
  • Core: Include exercises like planks, sit-ups and Russian twists to strengthen your abdominal muscles and improve core stability.
  • Cardiovascular: Incorporate high-intensity exercises like mountain climbers, burpees and jumping jacks to elevate your heart rate and improve cardiovascular fitness.

Structuring the workout

Structuring your bodyweight EMOM workout involves determining the duration of each interval and setting realistic goals based on your fitness level and time availability. 

Determining the duration of each EMOM interval

The duration of each EMOM interval depends on factors such as your fitness level and the complexity of the exercises.

  • Beginners: Start with intervals lasting 20-30 seconds. This allows you to focus on maintaining proper form and technique while gradually building endurance.
  • Intermediate: Aim for intervals ranging from 30-45 seconds. This provides a moderate challenge and allows you to perform a sufficient number of repetitions within the minute.
  • Advanced: Push yourself with intervals lasting 60 seconds. This requires higher intensity and allows for a greater number of repetitions.

Remember, the goal is to work at a challenging pace while maintaining good form throughout each interval. Adjust the duration based on your capabilities and gradually increase the intensity as you progress.

Setting realistic goals

When setting goals for your EMOM workouts, it’s important to consider your fitness level and the time you have available.

  • Fitness Level: Be honest about your current fitness level and choose exercises and intervals that challenge you without overwhelming you. Gradually increase the difficulty over time as you build strength and endurance.
  • Time available: Consider the time you have available for your workout. Start with a realistic number of intervals or rounds you can comfortably complete within your available time frame.

Beginner bodyweight EMOM workout

You do not need any equipment for this bodyweight EMOM. 12-Minute EMOM includes three different exercises. You’ll get four rounds in.

woman doing jumping jacks
jumping jacks for bodyweight EMOM workout

10 jumping jacks. If you need an alternative, you can do step outs while still moving your arms.

lunges for bodyweight EMOM workout
lunges for bodyweight EMOM workout

10 lunges total (left and right leg make 1 rep). You can do forward or reverse lunges. Both are great variations.

lunges for bodyweight EMOM workout
mountain climbers for bodyweight EMOM workouts

10 mountain climbers (left and right leg make 1 rep). Great total body exercise.

Track EMOM workout

This track workout is perfect for a nice day outdoors. This 12-minute EMOM should get you around the entire track one time.

running on track for EMOM workout

100 meter sprint. Perfect way to start your EMOM workout.

woman on inside of track for burpess in leggings and tshirt
burpee bodyweight EMOM workout

10 Burpees. You can do these with a jump at the end or without one (which I prefer).

push ups for track EMOM workouts
pushups for track EMOM workouts

10 Push-Ups. You can do these on your toes or your knees.

Run 100 meters. Stay right there on the track or step to the inside of the track and do the burpees followed by push-ups at the top of the next minute.

10-minute Intermediate bodyweight EMOM workout

This is a rep-based EMOM in addition to having an overall time.

woman outside doing push ups for advanced bodyweight EMOM workout
woman doing push ups for advanced bodyweight EMOM workout

10 Push-Ups. You can do these push-ups on your knees or on your toes.

air squats for advanced bodyweight EMOM workouts
air squats for advanced bodyweight EMOM workout

20 air squats. You can switch them to jump squats if you want a little more of a challenge.

For this workout, do 10 push-ups followed by 20 squats and then repeat for a total of 10 minutes. You’ll get a total of 5 rounds in.

FAQs about EMOM workouts

No, EMOM workouts and HIIT have similarities but differ in structure.

EMOM stands for Every Minute on the Minute, while HIIT stands for High-Intensity Interval Training. Usually, with HIIT exercises, you will perform an exercise for 45 seconds and then rest for 15 seconds. And in EMOM, you may have a minute to complete 15 burpees. Once all the burpees are done, you rest for the remainder of the minute. 

There isn’t a fixed number of exercises, frequencies, timeframe, or reps that a person will do when they participate in an EMOM workout program.

While there are no specifics in terms of how long the workout should be, it is important to note that working out needs to be done for a period long enough to ensure the body can thoroughly benefit. 

For even more interval workouts, you may like these:

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