EMOM workouts, an acronym for Every Minute on the Minute Workouts, are a popular form of high-intensity interval training that can help you save time and burn calories and fat.

Top 5 EMOM Workouts
Top 5 EMOM Workouts

As a personal trainer and endurance coach, I always look for efficient ways for my athletes to get their workouts in.

These workouts involve performing specific exercises at the top of every minute for a set amount, typically ranging from 10 to 30 minutes.

Using this format as many rounds, you can increase the intensity of your workout and challenge your body in new ways.

If you’re looking for a way to switch up your workout routine and maximize your time in the gym, these EMOM workouts are scientifically proven to get you the desired results.

This article will explore the top 5 EMOM workouts that can help you save time and burn fat. These workouts are designed to be challenging, effective, and accessible to people of all fitness levels.

Whether you are a beginner or an experienced athlete, you can benefit from incorporating these EMOM workouts into your routine.

What Is EMOM and How Does It Aid Fat Loss?

EMOM stands for Every Minute On the Minute, a high-intensity interval training (HIIT) workout type. In an EMOM workout, the participant performs a set of exercises for a specific number of reps within a minute and then rests for the rest period of the remaining time.

The cycle repeats every minute for a designated number of rounds.

EMOM workouts are an effective way to burn fat because they increase the body’s metabolic rate, which helps to burn more calories throughout the day.


The high-intensity nature of EMOM workouts also helps to elevate the heart rate and increase oxygen consumption, which further aids in fat loss.

In addition to the fat-burning benefits, EMOM workouts also help to improve overall stamina and endurance. By challenging the body to perform more reps of a set of exercises within a minute, participants push themselves to their limits and improve their cardiovascular and muscular endurance.

Overall, EMOM workouts are an excellent option for saving time and burning fat. They are quick, efficient, and highly effective at increasing the body’s metabolic rate and burning calories.

Top 5 EMOM Workouts for Efficiency

EMOM (Every Minute On the Minute) workouts significantly maximize your time and burn fat efficiently. You can challenge your body and keep your heart rate elevated throughout the workout by performing a set number of reps of an exercise at the start of every minute. Here are the top 5 EMOM workouts for in 10 minutes for efficiency:

  1. Burpee EMOM: Perform 10 burpees at the start of every minute for 10 minutes. This workout will challenge your cardiovascular endurance and full-body strength.
  2. Kettlebell Swing EMOM: For 10 minutes, perform 15 kettlebell swings at the start of every minute. This workout will target your glutes, hamstrings, and lower back while challenging your grip strength.
  3. Double Under EMOM: Perform 50 double unders (jump rope) at the start of every minute for 10 minutes. This workout will improve your coordination and cardiovascular endurance.
  4. Wall Ball EMOM: For 10 minutes, perform 15 wall ball shots at the start of every minute. This workout will challenge your lower body and core strength while improving accuracy.
  5. Push-up EMOM: Perform 12 push-ups at the start of every minute for 10 minutes. This workout will target your chest, shoulders, and triceps while engaging your core.

By incorporating these EMOM workouts into your workout routine, you can save time and burn fat efficiently. Always warm up properly before starting any workout and listen to your body to prevent injury.

EMOM Workout @
EMOM Workout 2

Short EMOM Workout 1: Full Body Blast

EMOM workouts are a great way to save time and burn fat. They are designed to be quick and efficient, allowing you to get a full-body workout in a short amount of time. EMOM stands for “Every Minute On the Minute” and involves performing a set of exercises within a minute, then resting for the remainder of the next minute. Here is an example of an EMOM workout that will blast your entire body:

Equipment Needed

  • Dumbbells
  • Kettlebell
  • Medicine ball
  • Resistance band

Workout Structure

Perform each exercise for 45 seconds, then rest for 15 seconds before moving on to the next exercise. Complete all exercises in a row to complete one round. Rest for one minute after each round and complete one exercise for 4 rounds.

  1. Dumbbell Squat and Press
  2. Kettlebell Swings
  3. Medicine Ball Slams
  4. Resistance Band Rows
  5. Burpees


This EMOM workout is designed to target multiple muscle groups simultaneously, making it a full-body workout. Combining strength training and cardio helps burn fat and build lean muscle.

Exercising in an EMOM format will improve your cardiovascular endurance and overall fitness level. Plus, the short rest periods will elevate your heart rate, making it a great way to get a quick and effective workout.

EMOM Workout 2: Cardio Focus

Cardio is an essential part of any fitness plan, and EMOM workouts are a great way to incorporate it into your exercise routine.

This EMOM workout focuses on cardio and is designed to help you burn fat while improving your cardiovascular fitness.

No-Equipment Cardio EMOM

One of the great things about this EMOM workout is that it requires no equipment. You can do it anywhere, anytime, using only your body weight.

Stop Wishing, Start Doing - EMOM Workout
Stop Wishing, Start Doing – EMOM Workout

This makes it a perfect workout for those who don’t have access to a gym or prefer to work out at home.

Six Rounds of each with little recovery time:

  1. Air squats
  2. Push Ups
  3. Lunges
  4. Burpees
  5. Mountain Climbers

Intervals and Timing

The workout consists of 10 rounds, each lasting 1 minute. During each round, the participant performs a specific exercise for a set amount of time.

The goal is to complete the exercise as quickly with how many reps as possible and rest for the remainder of the minute. The exercises are designed to get the heart rate up and keep it elevated throughout the workout.

Expected Results

This EMOM workout is designed to challenge the cardiovascular system and burn fat. By performing exercises quickly, the body is forced to work harder and burn more calories.

The workout also helps improve muscle endurance and stamina, making it easier to perform other physical activities.

Overall, this EMOM workout is a great way to incorporate cardio into the rest of your routine and save time while doing it.

It requires no equipment, can be done anywhere, and is designed to help you burn fat and improve your cardiovascular fitness.

Strength and Power EMOM Workout 3

Required Weights

For this workout, the participant will need access to a variety of weights. It is recommended to have a range of weights, from light to heavy, to accommodate different exercises and skill levels. A set of dumbbells ranging from 5-50 pounds and a barbell with weight plates are good starting points. It is important to choose weights that challenge the participant while still allowing for proper form and technique.

Exercise Selection

The Strength and Power EMOM workout is designed to improve overall strength and power.

The emphasis is on compound movements that engage multiple muscle groups, such as squats, deadlifts, and bench presses.

The workout consists of 5 exercises, each performed for 10 reps per minute. The exercises are:

  1. Barbell Squats
  2. Deadlifts
  3. Barbell Bench Press
  4. Pull-ups
  5. Barbell Overhead Press

Progress Tracking

To track progress, participants should record the weight used for each exercise and strive to increase the weight each week.

It is also recommended that the number of reps completed each minute be tracked, and the aim is to increase body weight and the number of reps over time. By tracking progress, participants can see improvements in their strength and power, which can be motivating and encouraging.

EMOM Workout 4: Core and Stability

Core Exercise List

EMOM Workout 4 focuses on core and stability exercises to improve balance and posture. Here are some exercises that can be included in this workout:

  • Plank variations (forearm plank, side plank, plank jacks)
  • Dead bug
  • Russian twists
  • Stability ball crunches
  • Bird dog
  • Glute bridge

Note: Don’t worry about required reps, pay attention to the time for each movement.

Workout Duration

This workout can be completed in 20 minutes or less, making it an excellent option for those who want to save time. Each exercise should be performed for 30 seconds with a 10-second rest. Repeat the rest of the circuit for 5 rounds.

Core Strength Advantages

Core and stability exercises are essential for overall strength and fitness. A strong core can improve posture, reduce the risk of injury, and enhance athletic performance.

By incorporating EMOM Workout 4 into your fitness routine, you can improve your core strength and stability, translating to better performance in other exercises and daily activities.

Remember to focus on proper form. Alignment is essential during each exercise to maximize the benefits and reduce the risk of injury.

EMOM Workout 5: High-Intensity Interval Training

High-Intensity Interval Training (HIIT) is a popular workout routine that involves short bursts of intense exercise.

Then followed by periods of rest or low-intensity exercise. HIIT workouts are designed to increase heart rate, with limited recovery time, and burn fat in a short amount of time.


The principle behind HIIT is to perform short, intense bursts of exercise followed by periods of rest or low-intensity exercise.

This type of workout is designed to push the body to its limits and increase the heart rate to a maximum level. HIIT workouts can be performed with various exercises, including running, cycling, jumping jacks, and burpees.

Sample Exercises

Here are a few examples of a certain number of exercises that can be performed during a HIIT workout:

  • Sprinting for 20 seconds followed by 10 seconds of rest
  • Jumping jacks for 30 seconds followed by 15 seconds of rest
  • Burpees for 45 seconds followed by 20 seconds of rest

These exercises can be combined to create an entire HIIT workout routine. It is recommended that each exercise be performed for a set amount of time, followed by rest or a low-intensity exercise before moving on to the next exercise.

Recovery and Frequency

Intense workouts are intense and require a significant amount of recovery time.

It is recommended that HIIT workouts be performed no more than three times per week, with at least one day of rest between each workout. Proper recovery time is essential to avoid injury and ensure the body is ready for the next workout.

In conclusion, HIIT workouts are an excellent way to save time and burn fat. By following the principles of HIIT, performing sample exercises, and allowing for proper recovery time, individuals can achieve their fitness goals quickly.

Tips for Maximizing EMOM Workouts

EMOM (Every Minute on the Minute) workouts are a great way to save time and burn fat. However, to get the most out of your EMOM workouts, it’s essential to follow these tips:

Proper Form and Technique

Proper form and technique are essential for any workout, and EMOM workouts are no exception. Maintaining proper form and technique throughout the workout is important to avoid injury and ensure maximum effectiveness.

One way to ensure proper form is to start with a lighter weight or lower intensity and gradually increase as you become more comfortable with the movements. Focusing on your breathing and engaging your core throughout the workout is also important.

Workout Consistency

Consistency is key in any workout routine, including EMOM workouts. Sticking to a consistent workout schedule is important to seeing results.

One way to ensure consistency is to schedule and rest time your workouts in advance and prioritize them. Mixing up your workouts to avoid boredom and challenge your body is also essential.

Nutrition and Hydration

Nutrition and hydration are crucial for any workout routine, including EMOM workouts. You must fuel your body with the proper nutrients and stay hydrated throughout the day.

One way to ensure proper nutrition is to plan your meals and include a balance of protein, carbohydrates, and healthy fats. It’s also important to stay hydrated by drinking plenty of water throughout the day and during workouts.

By following these tips, you can maximize the effectiveness of your EMOM workouts and achieve your fitness goals.

Safety Considerations and Injury Prevention

When performing EMOM (Every Minute on the Minute) workouts, it is essential to keep safety in mind to prevent injuries. Here are a few safety considerations to keep in mind:

Proper Form

It is crucial to maintain proper form when performing EMOM workouts. Poor form can increase the risk of injury and decrease the effectiveness of the exercise. Make sure to use proper form by keeping your core engaged, maintaining good posture, and using the correct range of motion.

Gradual Progression

To prevent injuries, gradually increase the intensity of a certain number of reps during the workout. Start with a lower intensity and gradually increase the reps or weight as you become more comfortable with the exercise.

Rest and Recovery

Rest and recovery are just as important as the workout itself. Make sure to take breaks between sets and allow your body to recover. Overtraining can lead to injuries and may hinder your progress.

Proper Equipment

Use proper equipment when performing EMOM workouts. Wear comfortable and supportive shoes and use appropriate weights and equipment for the exercise.

By considering these safety considerations, you can prevent injuries and maximize the effectiveness of your EMOM workouts.

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