EMOM vs HIIT: Which workout fits your schedule?

Are you ready to boost your fitness and have fun while doing it? Two exciting workout styles, EMOM (Every Minute on the Minute) and HIIT (High-Intensity Interval Training) are here to help.

EMOM is all about structured timing, making sure you exercise every minute, while HIIT brings high-energy intervals to the game. Both are fantastic at burning calories, building strength and improving your heart health.

Emom vs HIIT first glance

mountain climbers for bodyweight EMOM workouts

You will find that both workouts are a form of interval training. The type of training will get your heart rate up while shooting for maximum effort whether you are doing bodyweight exercises, strength exercises, kettlebell swings or using the jump rope. 

The type of workout you choose can be determined by your workout style. But regardless of which one you choose, you will get a good workout.

What is EMOM?

EMOM stands for “Every Minute On the Minute.” In an EMOM workout, you start every exercise at the top of the next 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 reps, the longer your rest period before the next exercise starts. This means 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. 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.

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 training

  1. Time-efficient training: EMOM workouts are like a quick sprint for your body. They help you get a great workout in a short amount of time. This keeps you focused and makes the most of your workout time.
  2. Improved endurance: Imagine being able to run or play for longer without getting tired quickly. When you do exercises every minute, you build up your endurance. It’s like training your body to keep going and going.
  3. Structured approach to workouts: EMOM gives your workouts a cool structure. You know exactly what exercise to do and when to do it. This can be super helpful, especially if you’re new to exercising. It makes your workouts less confusing and more organized.

EMOM workout

Ready for a workout that keeps you on your toes and pushes your limits? You can try this EMOM (Every Minute on the Minute) workout. EMOMs are great for building endurance and strength while adding a fun challenge to your fitness routine.

EMOM Workout (15 minutes)

jumping jacks for bodyweight EMOM workout

Perform each exercise at the beginning of every minute and rest for the remaining time. Repeat the circuit for 3 rounds.

Exercise 1: Body weight Squats (20):

  • Stand with your feet shoulder-width apart.
  • Lower your body into a squat by bending your knees and pushing your hips back.
  • Keep your chest up and your back straight.
  • Stand back up to the starting position.

Exercise 2: Push-Ups (15):

  • Start in a plank position with your hands shoulder-width apart.
  • Lower your chest toward the ground by bending your elbows.
  • Push back up to the plank position.

Exercise 3: Jumping Jacks (20):

  • Stand with your feet together and your arms by your sides.
  • Jump your feet out to the sides while raising your arms overhead.
  • Jump back to the starting position.

Exercise 4: Kettlebell swing (15):

  • Stand with your feet a little wider than shoulder with apart to allow the kettlebell to swing between your legs.
  • Hinge at your waist and swing the kettlebell up.
  • Squeeze your glutes when you reach a standing position and the kettlebell is up at shoulder level with your arms extended.

Exercise 5: Crunches (20):

  • Lie on your back with your hands behind your head.
  • Crunch up without pulling on your head or neck.
  • Lower yourself back down to the starting position.

What is HIIT?

HIIT stands for high-intensity interval training, a form of training characterized by short bursts of intense exercise alternated with low-intensity recovery periods that make up the protocol.

High-intensity interval training is a time-efficient workout program that helps improve your overall athletic performance and health.

How to use HIIT workouts

HIIT workouts are effective when you are short on time but want your body to still work when you are done.

Figure out what you want to achieve with your HIIT session. Is it weight loss, muscle building or improving your endurance? Knowing your goal will help you tailor your HIIT workouts.

Benefits of HIIT training

  1. Accelerated fat loss: HIIT workouts are a secret weapon against unwanted body fat. They make your heart race and your muscles work hard in a short amount of time. This intense effort helps your body burn more calories even after you finish working out.
  2. Increased cardiovascular fitness: Your heart is like a superhero muscle, and HIIT helps make it stronger. When you do high-intensity intervals, like sprinting or jumping, your heart has to pump more blood and oxygen.
  3. Versatility in exercises: HIIT is like a box of assorted chocolates; there’s something for everyone! You can pick from various exercises like jumping jacks, burpees or cycling. This variety keeps your workouts exciting and prevents boredom. Plus, you can adapt HIIT to your fitness level.

HIIT workout

Are you ready to unleash your inner fitness warrior? High-Intensity Interval Training (HIIT) is your ticket to a challenging yet rewarding workout. Here’s a simple sample HIIT workout routine that you can try:

lunges for bodyweight EMOM workout

HIIT Workout (15 minutes):

Perform each exercise for 30 seconds, followed by a 30-second rest or active recovery (like jogging in place). Repeat the circuit for 3 rounds.

Jump Squats:

  • Stand with your feet shoulder-width apart.
  • Squat down, then explode up, jumping off the ground.
  • Land softly and immediately go into the next squat.


  • Start in a plank position with your hands shoulder-width apart.
  • Lower your body until your chest nearly touches the ground.
  • Push back up to the plank position.

Alternating lunges

  • Stand with your feet shoulder-width apart.
  • Lunge backward with your left leg until your quad is parallel to the ground and stand back up.
  • Switch and lunge backward with your right leg until your quad is parallel to the ground and stand back up.
  • Continue alternating legs.

Mountain Climbers:

  • Begin in a plank position with your hands under your shoulders.
  • Bring one knee toward your chest, then switch legs quickly.
  • Keep your core engaged.


  • Start in a standing position.
  • Drop into a squat, then kick your feet back into a plank.
  • Immediately jump your feet back to the squat position and explode into a jump.

EMOM vs HIIT: the key differences

While there are similarities between these two styles of workouts, there are some key differences.

burpee bodyweight EMOM workout

Duration and timing of intervals:

  • EMOM: Every Minute on the Minute workout has a fixed time for each exercise. You perform an exercise at the top of every minute, so you have a clear schedule.
  • HIIT: High-intensity interval training workouts have more flexible timing. You can set the duration of your intense exercise and the rest time according to your fitness level and goals.

Intensity levels:

  • EMOM: EMOM workouts are intense, but the intensity is often more consistent throughout the session because of the fixed timing.
  • HIIT: HIIT workouts are known for their bursts of super-high intensity, followed by short rest periods. This can make them feel more challenging and explosive.

Equipment requirements:

  • EMOM: Many EMOM workouts can be done with minimal or no equipment. Bodyweight exercises like squats, push-ups, and planks are common in EMOM routines.
  • HIIT: HIIT can be equally versatile, but it might involve a wider range of equipment. You can use dumbbells, kettlebells or cardio machines to add variety.

Optimize for different fitness levels:

  • EMOM: EMOM workouts can be adapted for various fitness levels by adjusting the exercise difficulty or the number of repetitions.
  • HIIT: HIIT can be challenging for beginners due to its high-intensity nature. However, it’s also versatile, and modifications can be made to cater to different fitness levels.

Workout structure:

  • EMOM: EMOM workouts have a structured format where you perform a specific exercise at the beginning of every minute. This structured approach helps you maintain a consistent pace and focus on each exercise individually.
  • HIIT: HIIT workouts are often more fluid, allowing for greater exercise variety. Mixing and matching different exercises and intensities within the same session makes it feel less regimented.

EMOM vs HIIT: Which one should you choose?

 The best choice between EMOM and HIIT depends on what aligns with your fitness goals, fits into your schedule, and keeps you excited about exercising.

Fitness goals: Think about what you want to achieve with your workouts.

  • HIIT can also work well for muscle building, but EMOM may allow for more structured strength training with specific exercises.
  • If you aim to boost endurance, EMOM‘s consistent pace could be a good fit.

Time for workouts: Consider how much time you can dedicate to your workouts.

  • EMOM: These workouts are usually shorter because they have fixed intervals, making them great for people with busy schedules and less time.
  • HIIT: HIIT workouts can be adjusted to fit your available time but require more flexibility.

Personal preferences: Your likes and dislikes and training style play a big role in staying motivated.

  • EMOM: If you prefer structured routines and knowing exactly what to do each minute, EMOM might be your go-to.
  • HIIT: If you enjoy variety and changing things up, a HIIT session allows for more exercise options and creativity.
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