20 Effective EMOM Workouts, Benefits, Risks, & How To Do Them
Burn fat, build endurance, and get stronger with high-intensity time-efficient exercises!
No matter where you are in your fitness journey, there will be days when you need a workout that does not take hours to complete. EMOM workouts are the new go-tos you need on such days. Be it a gym, the stairway in your apartment, or a hotel room, you can perform these workouts anywhere.
With predetermined repetitions and rest-period, these workout options can help you get fit and burn crazy calories. Not only this, but you can also modify them to suit beginner, intermediate, and advanced levels. In this post, we will learn about some of the best EMOM workouts you can add to your fitness routine.
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In This Article
What Are EMOM Workouts?
EMOM or ‘every-minute-on-the-minute’ workouts are a type of high-intensity interval training (HIIT). These are alternate short bursts of intense exercises with short recovery periods. During EMOM workouts, you usually have to complete a specific number of reps of a particular exercise in a minute. These reps can go on for 10-30 minutes, depending on the type of workout.
The key to good EMOM workouts is finishing the given set of reps within a minute such that you have enough time to rest before the next minute starts. Since recovery time is crucial, you need to pace yourself fast to give your body enough time to recover and reset. It will help you perform better and prevent unwanted injuries.
Now that you know what an EMOM workout is, let us take a look at the various types of EMOM circuits you can add to your fitness routine.
20 Types Of EMOM Workouts
Let us dive into the best EMOM workout types you can try. Have a look:
1. Short EMOM Workouts
Let us begin with something simple — short EMOM exercises! These workouts require you to perform all the exercises in the program as a set, minute after minute, in 10 minutes. Here is an example of the same:
10-Minute Bodyweight EMOM Workout
- 5 Air squats
- 5 Crunches
- 5 Push-ups
The technique requires you to perform all three exercises in the set in the first minute, including a 7-10 seconds rest period. If you are unable to spare the rest time, reduce the reps. Keep repeating these exercises until 10 minutes are complete.
2. Strength EMOM Workouts
If you are looking for long EMOM workouts, the ones focusing on improving the strength and endurance of an individual are an ideal choice. Here is a 20-minute plan you can do easily at home:
20-Minute EMOM Strength Workout
- 5 Pull-ups
- 5 Box jumps
- 5 Push-ups
- 5 Crunches
To perform this circuit, complete all the exercises above in a minute, including the rest period. Since this is a comparatively long workout plan, start slow to stay energized throughout the 20-minute circuit.
3. CrossFit EMOM Workouts
Be it to increase maximal oxygen consumption, body composition, strength, or endurance, EMOM workouts with crossFit are an excellent choice. You must perform the circuit at a fast pace to get the maximum out of this kind of workout. Here is a 20-minute EMOM workout that will test your endurance:
20-MInute EMOM CrossFit Workout
- 2 High knees
- 2 Jumping jacks
- 2 Burpees
- 25 m Sprint
You must perform all these exercises within a minute before you start again for the second minute. While the 2 reps look less, the workout is challenging if you complete it quickly without stopping.
4. Medium-Length Bodyweight EMOM Workouts
If 20 min EMOM workouts are not your thing, and 10 minutes seem too short for you, go for a mid-length bodyweight EMOM. Furthermore, since these workouts do not require equipment, you can perform them anywhere. Here is a 15-minute EMOM that will definitely challenge your endurance and speed:
15-Minute EMOM Bodyweight Workout
- 15 Jumping jacks
- 5 Push-ups
Perform both exercises in the set every minute for 15 minutes. It is sure to raise your heart rate and boost your arm strength.
5. Even-Odd EMOM Workouts
Doing a similar set every minute can get monotonous for some. This is where the even-odd technique comes into play. The method differentiates between even and odd minutes, keeping the workouts diversified. So, if you are looking for some fun EMOM workouts, here is an example:
20-Minute EMOM Even-Odd Workout
- Even minutes – 20 wall balls
- Odd minutes – 10 squat dumbbell snatches
The 2008 CrossFit Games Champion Jason Khalipa designed this workout to build strength, conditioning, and toughness. For the first minute of the training, you need to perform 20 wall balls. Then, move on to the second exercise in the set at the start of the second minute. Keep alternating between these exercises until your 20 minutes are up.
6. Burpees EMOM Workouts
If doing multiple exercises in a set does not suit you, try following a single movement. Here is a single-exercise EMOM workout that might be suitable for you:
10-Minute EMOM Burpees Workout
- First minute – 15 burpees
- Second minute – 15 burpees, and so on.
To complete this workout, you only need to do 15 burpees every minute for 10 minutes. Sounds easy, right? However, it is more challenging than it sounds, especially if you consider that you will perform 150 burpees in 10 minutes. The plan is indeed among the top-rated killer EMOM workouts!
7. Squats EMOM Workouts
This EMOM workout again involves a single exercise. However, it is best suited for advanced-level individuals. The famous American CrossFit athlete Brooke Wells did this workout with a 129 kg barrel.
10-Minute EMOM Squat Workout
- First minute – 2 back squats
- Second minute – 2 back squats, and so on.
You may be unable to lift 129 kgs for this, choose a weight that suits your fitness levels the best. The workout can train your body to keep pushing to gain maximum strength.
8. Different-Minute-Different-Exercise EMOM Workouts
If doing the same set minute-on-minute and even-odd methods does not interest you, how about a different minute different exercise? This EMOM workout has varied movements for each minute. Here is an example:
15-Minute Hard EMOM Workout
- 30-second Handstand hold
- 30-second Plank hold
- 10 Hollow body rocks
You must perform a handstand for the first minute, plank hold for the second minute, and hollow body rocks for the third minute. Do 5 reps in the same order to complete 15 minutes. Since the workout is a bodyweight core workout, you can do it even at home.
9. Killer Bodyweight EMOM Workouts
Need some great EMOM workouts that use your weight as resistance? This 30-minute long workout might be for you:
30-Minute Long EMOM Workout
- 3 Push-ups
- 3 Pull-ups
- 3 Air squats
The circuit follows the minute-on-the-minute technique. Since it is comparatively long, you must start slowly and stay motivated.
10. Barbell EMOM Workouts
If you have access to the gym or well-equipped training space, EMOM barbell workouts are a must-try. These are ideal for those who wish to boost their strength and build muscles. Here is an example of the same:
20-Minute EMOM Barbell Workout
- 1 Power clean
- 1 Front squat
- 1 Push jerk
- 1 Front squat
- 1 Split jerk
You must complete this set in a minute and then do the same for the next 20 minutes. Khan Porter, a CrossFit athlete, performs this set with 110kg on the barbell. If this weight is challenging, scale down to 55-70 kg, depending on your fitness level.
11. Kettlebell EMOM Workouts
EMOM workouts with kettlebells do not require ample training space. Also, these give you a firmer grip and reduce your overall workout time. Here is a simple example of kettlebell EMOM workouts you can add to your workout routine:
12-Minute EMOM Kettlebell Workout
- First minute – 10 Kettlebell cleans
- Second minute – 15 Goblet squats
- Third minute – 20 Kettlebell swings
You need to do these exercises minute after minute till your 12 minutes are up. Feel free to reduce the reps to fit your fitness requirements if they seem too much.
12. Dumbbell EMOM Workouts
EMOM workouts with dumbbells are a great way to build muscle endurance, mass, and strength. Since they are compact, they do not require an extensive training space. You can also invest in some dumbbells for EMOM workouts at home. Here is a long dumbbell EMOM you can add to your routine:
40-Minute EMOM Dumbbell Workout
- First minute – Dumbbell power clean
- Second minute – Dumbbell dips
- Third minute – 40 Sec plank holds
- Fourth minute – Single dumbbell overhead hold (20 sec each hand)
- Fifth minute – Lunges
Follow the pattern, and keep repeating until you complete 40 minutes. Since this is a long workout, do not rush yourself and tire yourself in the first few minutes.
13. Cardio EMOM Workouts
Cardio EMOM workouts tend to have more reps than strength and muscle-gain-based workouts. These may improve cardiovascular health (5) and help you burn fat. You can quickly develop a cardio EMOM that fits your fitness levels by including simple exercises like burpees, jumping jacks, rowing, skipping, etc. Here is a similar example:
20-Minute Even-Odd EMOM Cardio Workout
- Even minutes – Rowing
- Odd minutes – 8 Burpees
Alternate between these two exercises till your 20 minutes are up. You can also convert it into a home workout by replacing rowing with 40-sec rope skipping for even minutes. Similarly, increasing the number of burpees you can perform is also possible.
14. Full Body EMOM Workouts
Full-body EMOMs are time-effective and can burn calories and build muscle endurance in a short burst. You can use dumbbells, barbells, resistance bands, kettlebells, exercise balls, and even your body weight for them. Here is a simple bodyweight full-body workout you can do. Hold a dumbbell in each hand while performing the lunges to make it more effective.
15-Minute EMOM Full-Body Workout
- First minute – 20 lunges
- Second minute – 20 sit-ups
- Third minute – 10 vertical push-ups
To complete your workout, repeat the order until 15 minutes. Ensure to have a 7-10 second rest before each minute begins.
15. No Equipment EMOM Workouts
Like most workouts, you do not need to go to the gym for EMOM workouts. There are numerous no-equipment exercises you can add to them to do them from the convenience of your home. Here is an easy example of the same:
20-Minute EMOM Home Workout
- First minute – High knees
- Second minute – Squats
- Third minute – Push-ups
- Fourth minute – Wall sit
- Fifth minute – Burpees
Use a timer to keep track of time. Keep repeating until your 20 minutes are up.
16. Bootcamp EMOM Workouts
Bootcamp EMOMs mix challenging and fun speed elements and strength training. These workout sessions usually take place in groups and can create a sense of friendship among participants. Here is a Bootcamp workout example that can fit various fitness levels:
15-Minute EMOM Bootcamp Workout
- First minute – 8 Burpees
- Second minute – 16 Single arm kettlebell clean and press (8-8 for each arm)
- Third minute – 30m Shuttle runs
Do these exercises back to back for 15 minutes.
You can increase the reps to 10 for the intermediate and 12 for the advanced levels.
17. Fat Loss EMOM Workouts
Planning EMOM workouts for fat loss is quite simple. All you need is a mix of cardio and strength training exercises. Here is an example of fat-loss Emom that can help burn a lot of calories and sculpt your midsection:
12-Minute Fun Fat-Loss EMOM Workout
- First minute – Jump rope
- Second minute – 10 Rollouts
- Third minute – 20 Jumping jacks
- Fourth minute – 20 Reverse crunches
- Fifth minute – 12 Step-ups per leg
- Sixth minute – 12 Lying bent-knee oblique twist per side
Repeat this order twice to get a quick and fun cardio workout that works on your core and burns extra calories.
18. Half-Half EMOM Workouts
Unlike doing different exercises for each minute. This technique of EMOM workouts requires you to perform varied activities for the first half and the second half of the program. Here is an example:
20-Minute Half-Half EMOM Workout
- First 10 even minutes – 6 Vertical push-ups
- First 10 odd minutes – 8 Toes to bar
- Last 10 even minutes – 150m Run
- Last 10 odd minutes – 6 Ring dips
Follow the pattern until your 20 minutes are up. While this workout plan looks simple, it is no joke. Begin slowly and ensure to maintain proper form to get the best results.
19. Muscle Builder EMOM Workouts
While EMOM exercises are an unmatched solution for rapid fat loss, you can easily adjust them to build muscle and strength. Combine moves like thrusters that combine two moments in one — front squat and push press. Here is a muscle-builder EMOM program that uses thrusters as a major component:
18-Minute EMOM Muscle Workout
- First minute – 12 Double kettlebell thruster
- Second minute – 15 Double kettlebell row
- Third minute – 15 Single kettlebell push-ups
Keep doing these reps until your 18 minutes are up. Along with thrusters, this plan also includes kettlebell push-ups that boost your muscles to work harder. The push-up variation also lets you sink into a deeper range of motion. It can help develop big muscles.
20. Functional EMOM Workouts
These kinds of EMOM plans work on your foundational strength and endurance. Following them can help you get better-conditioned, coordinated, and stronger. Here is a
20-Minute Functional Fitness EMOM Workout
- First minute – 10 Jumping lunges per side
- Second minute – 8 Forearm push-ups per side
- Third minute – 6 Pike walkouts
- Fourth minute – 10 Lateral bounds per side
- Fifth minute – 12 Push-ups
Keep doing these reps until your 20 minutes are up. This workout plan comprises lateral bounds that can help you with balance and agility. These are some must-have skills when it comes to dealing with toddlers and even navigating busy streets.
Wondering what rewards these circuits will reap? Let us take a look at the major benefits of EMOM workouts.
Benefits Of EMOM Workouts
1. Limited Training Time
EMOM plans help you add high-quality training volume into workouts in a limited time. They are short and sharp and last up to 10-30 minutes. It is a good option for those with less time to spare for workouts.
2. Efficient Structure
With EMOM workouts, your stopwatch is your trainer. If you slow down between your sets, you will not be able to start the next minute in time, and your workout will fall apart. Therefore, the training program forces you to stick to it, making it time-efficient. It allows you to burn more calories within a few minutes. If you easily get distracted during your workouts, give this structured program a chance!
3. Boosted Work Capacity
During EMOM workouts, you perform for approximately 40 seconds within a minute and take the remaining time as your recovery period. Then, you have to start with the next minute. This format trains you to work harder and recover faster. Also, your capacity to perform and recover faster amplifies significantly with time.
4. High Adaptability
You can readily program EMOM workouts to suit your fitness goals. Be it skill-based movements, strength, cardiovascular health, or balance; you can work for anything with these workouts. For instance, burpees or kettlebell swings are great options if you want to burn fat. Similarly, try renegade row or sumo deadlifts to target multiple muscle groups. Along with the exercise types, you can adjust the number of repetitions according to your body’s requirements.
5. Versatile And Convenient
Along with the ease of adaptability, another great thing about EMOM workouts is that you can do them almost anywhere. For example, there are barbell and resistance machine workouts that you can perform in a gym. Similarly, EMOM workouts at home require using your body weight to create resistance.
6. Improved Metabolism
Another benefit of EMOM workouts is that they burn fat and boost your metabolism. It happens because these workouts increase post-exercise oxygen consumption. This way, you burn extra calories at an accelerated rate, even 48-72 hours after you have exercised. The improved BMI also helps with social and physical anxiety levels (2).
7. Great Strength And Muscle Gains
EMOM workouts are also an excellent way to gain strength and muscular endurance. It happens because these combine high-intensity exercises with short rest time, which can increase hormonal muscle response. A study also claims that HIIT workouts like EMOM can increase testosterone levels in men aged 35-40 years (3).
Even though EMOM workouts have plenty of benefits, they come with their fair share of risks if not done correctly. Scroll down to read them.
Risks Of EMOM Workouts: Mistakes To Avoid
1. Not Warming Up And Cooling Down
A small warm-up routine before a HIIT EMOM workout can let your body gradually heat up and switch to a higher gear. Without it, you can risk causing minor injuries over time. Warm-ups before intensive leg resistance exercises may also reduce the muscle soreness that follows (4). Further, a cool-down and a stretching session after working out help overcome post-workout tightness.
2. Tiring Yourself Out
People tend to become overly ambitious when starting new fitness routines. While the enthusiasm is great, jumping straight into an intense workout plan is the best choice. You may risk getting injured with a workout unsuitable for your fitness level. Also, the routine will be too tiring, and you may not stick to it. Therefore, starting slowly and gradually increasing your reps, weight, or minutes as you get used to the routine is best.
3. Not Using Rest Time
You must alternate between elevated and lowered heart rates to reap maximum benefits from your EMOM workouts. The 10-15 seconds rest time at the end of every minute may not seem like a big deal to you. However, it is essential. This little resting phase can help lower your heart rate and prepare your body for the next minute. Therefore, always spare some time at the end of the minute to let your body recover.
Now that you are aware of the risks, here is a quick look at the things you need to consider before trying them out.
Things To Know Before Starting EMOM Workouts
- EMOM workouts contain a group of exercises you must complete within each minute. You should do the number of reps within the first 30 to 40 seconds to have enough recovery time.
- During strength-based EMOM workouts, lift lighter weights and do more reps to improve muscle endurance. However, to increase overall strength, lift heavier and do fewer repetitions.
- For cardio-based EMOM workouts, go for a 1:1 or 2:1 work-to-rest ratio, especially if you are alternating between exercises that target different muscle groups.
- Take your time with the reps and maintain proper posture and accuracy. While speed is crucial for a good EMOM workout, never compromise your form.
- Since time is critical during EMOM workouts, you will need a device to help you with it. Use your phone’s timer or a stopwatch.
- Ensure to keep yourself hydrated between your exercise sets. Keep a bottle of water close at hand for it.
- While CrossFit HIIT programs like EMOM are comparatively safer, those in their first year of training are more prone to injury (1). If you are just beginning with EMOMs, start slow and take care of your form.
If you are ready to add EMOM workouts to your routine after this, scroll down to the next section to find out how to do EMOM workouts at home.
EMOM Workouts At Home
The best part about EMOM workouts is that you can do them from the comfort of your home. The only thing you need to consider for an at-home EMOM plan is choosing exercises that only need your body weight to act as a resistance against gravity. Since EMOM workouts can involve any number of activities, you can select only one or multiple depending on your fitness goal.
Here are some of the best no-equipment exercises you can add to your EMOM workouts at home:
- Jumping Lunges
- Mountain Climbers
- Squat Jumps
- Tuck Jumps
- Plank Jacks
- Box Jumps
Alternatively, you can invest in simple equipment like a kettlebell, dumbbell, or resistance band to make your workout more challenging and fun. Some exercises that use these involve kettlebell swings, dumbbell lunges, goblet squats, overhead presses, and banded push-ups.
Now let us look at the best beginner, intermediate, and advanced-level EMOM workout plans for your next sweat session.
EMOM Workout Plans
Plan One: Beginner Level
- Equipment Needed: None
- Time: 12 minutes
If you need simple EMOM workouts for beginners, your search ends here. This workout plan for novices works with the most influential body muscle groups, like the glutes and hamstrings, and takes only 12 minutes to complete. It mainly focuses on four exercises, bent-knee push-ups, squats, sit-ups, and rotational jacks. Here is how you need to perform them until your 12 minutes are up:
- Minute 1: Bent-knee push-ups x 10
- Minute 2: Squats x 10
- Minute 3: Sit-ups x 10
- Minute 4: Rotational jacks x 10
- Minute 5: Bent-knee push-ups x 10
- Minute 6: Squats x 10
- Minute 7: Sit-ups x 10
- Minute 8: Rotational jacks x 10
- Minute 9: Bent-knee push-ups x 10
- Minute 10: Squats x 10
- Minute 11: Sit-ups x 10
- Minute 12: Rotational jacks x 10
If you cannot perform push-ups, try bent-knee push-ups to reduce the difficulty. However, if the reps seem too low for you, increase them as you wish.
Plan Two: Intermediate Level
- Equipment Needed: Dumbbell
- Time: 20 minutes
This simple dumbbell plan is a perfect fit for those looking for an EMOM workout with medium-level difficulty. It alternates between dumbbell swings and goblet squats. Here is how you can do it for 20 minutes to boost and develop cardiovascular fitness and burn more calories:
- Minute 1: Dumbbell swings x 12
- Minute 2: Dumbbell goblet squats x 12
- Minute 3: Dumbbell swings x 12
- Minute 4: Dumbbell goblet squats x 12
- Minute 5: Dumbbell swings x 12
- Minute 6: Dumbbell goblet squats x 12
- Minute 7: Dumbbell swings x 12
- Minute 8: Dumbbell goblet squats x 12
- Minute 9: Dumbbell swings x 12
- Minute 10: Dumbbell goblet squats x 12
- Minute 11: Dumbbell swings x 12
- Minute 12: Dumbbell goblet squats x 12
- Minute 13: Dumbbell swings x 12
- Minute 14: Dumbbell goblet squats x 12
- Minute 15: Dumbbell swings x 12
- Minute 16: Dumbbell goblet squats x 12
- Minute 17: Dumbbell swings x 12
- Minute 18: Dumbbell goblet squats x 12
- Minute 19: Dumbbell swings x 12
- Minute 20: Dumbbell goblet squats x 12
If the number of reps feels too less for you, feel free to increase them. Similarly, reduce them if you cannot spare a 7-10 second resting period at the end of each minute.
Plan Three: Advanced Level
- Equipment Needed: Barbell and pull-up bar
- Time: 10 minutes
This advanced EMOM workout might be ten minutes long. However, it is super challenging and will get your heart pumping. Here is how to do it minute-by-minute:
- Minute 1: Barbell thrusters x 15
- Minute 2: Bar pull-ups x 15
- Minute 3: Barbell thrusters x 15
- Minute 4: Bar pull-ups x 15
- Minute 5: Barbell thrusters x 15
- Minute 6: Bar pull-ups x 15
- Minute 7: Barbell thrusters x 15
- Minute 8: Bar pull-ups x 15
- Minute 9: Barbell thrusters x 15
- Minute 10: Bar pull-ups x 15
If the number of repetitions for each exercise in the plan seems too low for you, do not follow the suggested reps. Instead, do as many repetitions as you can in 40 seconds, and take the next 20 seconds as your resting period.
While EMOMs are a great way to train quickly, not everyone can do them. Scroll down to the next section to find out if you can add an EMOM workout to your fitness routine.
Who Should Not Do EMOM Workouts
EMOM workouts require high-intensity training that works the heart and joints. It might not be a good choice if you cannot sustain an activity that leaves you out of breath. Anyone with a sedentary lifestyle just starting to work out should avoid jumping straight to EMOM workouts. The same goes for people with diabetes, heart disease, and osteoporosis. Instead, they can start with simple aerobic exercises at a moderate/low intensity to build endurance and increase speed.
Infographic: Top 5 Benefits Of EMOM Workouts
EMOM or every minute-on-the-minute workouts allow 40-30 seconds of high-intensity training followed by 20-30 seconds rest. After this minute, you continue to the next portion of the workout plan until 10-30 minutes are up. These are perfect if you find working out 2-3 hours in the gym challenging. Scroll down to the infographic below to check out the top 5 benefits of incorporating this workout style into your fitness routine.
To Sum Up
EMOM workouts are a fun, challenging, versatile, and convenient way to boost your fitness level. You can easily modify them to keep them exciting and aligned with your goals. This HIIT workout type can help burn fat, boost metabolism, build strength and endurance, and increase work capacity in limited training time.
You can add burpees, jumping lunges, mountain climbers, squat jumps, tuck jumps, plank jacks, and box jumps to make your EMOM workout home-friendly. Alternatively, if you have access to a training space or a gym, incorporate equipment like dumbbells, resistance bands, kettlebells, exercise balls, pull-up bars, barbells, etc. Also, ensure to start slow, and if you feel winded or overly tired, pause your timer to grab a little extra recovery period.
Frequently Asked Questions
Is EMOM a cardio?
No, EMOM is not just a cardio workout. However, it can be one depending on your exercises and their difficulty. For instance, if your plan includes skipping or rowing as a component, it can be a great source of cardio.
How many times a week should I do EMOM?
EMOM workouts are extremely taxing on the body. So, practice them at most 2-3 times a week. Ideally, start once a week, and see if you can do more. Ensure a gap of 1-2 days between 2 consecutive workouts.
What is EMOM vs. AMRAP?
EMOM requires you to focus on each minute, whereas AMRAP (As Many Reps/Rounds As Possible) focuses on seeing how many reps are possible in the given time. However, both exercise types aim to increase endurance, strength, and overall health.
- EMOM workouts include HIIT bodyweight, cardio, and strength exercises that you must follow rep after rep.
- They are effective at building muscle, strength, fitness, and work capacity in a short training period. You can also design them to fit your fitness needs and workout space.
- You need to continuously perform EMOM workouts at a quicker pace for 10-30 minutes to reap maximum benefits.
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- A 4-Year Analysis of the Incidence of Injuries Among CrossFit-Trained Participants
- The effect of 8-week crossfit training on social physical anxiety levels
- The Effect of High-Intensity Interval Training Periods on Morning Serum Testosterone and Cortisol Levels and Physical Fitness in Men Aged 35–40 Years
- The Effect of Warm-Up and Cool-Down Exercise on Delayed Onset Muscle Soreness in the Quadriceps Muscle: a Randomized Controlled Trial
- Effects of Exercise to Improve Cardiovascular Health