If you read this blog, you’re probably someone who values their health. However, you’re probably also someone who is busy, and doesn’t always feel like there’s time to do a full workout.
Well, good news is coming your way!
This article will discuss an EMOM workout, which stands for “Every Minute on the Minute.”
Continue reading to find out what it is, how impactful it can be, and how it can fit into even the busiest of days.
What is an EMOM Workout?
As stated above, EMOM stands for “Every Minute on the Minute” and is a form of high intensity interval training. The interval is just one minute long.
Each minute comes with a different exercise and a different number of repetitions. The goal is to complete the repetitions, with proper form, in less than one minute so the remaining time is used for rest.
An EMOM workout can last anywhere from 5-30 minutes. So you can decide how much time you have to devote to your workout.
Example EMOM Workout
The following workout is an example of a 5-minute, full-body workout.
- Squats, 10 repetitions (Minute 1)
- Bicep curls, 10 repetitions (Minute 2)
- Calf raises, 10 repetitions (Minute 3)
- Push Ups, 6 repetitions (Minute 4)
- Jumping Jacks, 15 repetitions (Minute 5)
Notice that you don’t have to do the same number of repetitions for each exercise, it truly depends on the exercise.
You can design an EMOM so you have more rest by doing less repetitions, or vice versa, if you want to focus on increasing your heart rate, try to do more reps and less rest.
What If I Don’t Need to Rest?
Actually, you do!
When you do an EMOM or any kind of high intensity exercise, the point is that you’re body is able to complete the exercise at a higher intensity in a shorter amount of time.
In order to be able to maintain a higher intensity with each exercise you need to complete the rest period.
How to Keep Track of Time
Now, for some of you this may seem kind of silly, but when you’re working out and counting repetitions it’s helpful to have something that’s easily visible or audible to keep track of the passing minutes.
Since you only need to know one minute at a time, can set a timer on your phone for one minute and complete the reps and rest until the timer goes off and then reset it.
While it’ll work, you have to keep setting and resetting the timer, so this may not be the best option.
You can also use the stopwatch on your phone and place it somewhere you can see it.
My personal favorite is to look up a timer on YouTube that dings every minute. That way, whether I’m doing push ups or bicep curls, I can hear when the minute is up and don’t have to worry about watching the time.
Click here for a link to a timer.
Are EMOMs Actually Effective?
EMOMs are often used by athletes to help boost metabolism and increase power, speed, and endurance.1
What tends to happen with older adults is trainers or physical therapists under-dose their exercise routines.
With EMOMs, the individual can decide to make an exercise harder or easier by adding or reducing weight. Or the individual can decide if they need more rest in the next minute and adjust the reps accordingly.
EMOMs allow for progressive overload. Overload is a principle used in exercise in which “the individual must increase the demand placed on the body system” in order to see gains.2
While a physical therapist usually has a general idea of where to start in terms of weight, reps, and sets, for workouts to be the most impactful, individualization is key.
EMOMs allow for the individual to assess how challenging an exercise is within the minute and adjust for the next minute accordingly, or even adjust from one workout to the next.
Proper dosage, overload, and high intensity all contribute to the effectiveness of the EMOM.
How to Assess Challenge
There are a variety of ways one can assess how hard they are working.
Things like determining max heart rate and checking pulse during exercise generally work well, but can be difficult to do in the time constraints of the EMOM.
Using an RPE scale, or “Rating of Perceived Exertion” scale, is what I utilize for my clients.
Print the graphic below out or take a screenshot on your phone to reference. After each minute determine how hard you were working from 0-10.
The goal for each minute is to be between 6-7.
If you’re higher than a 7, try doing less reps.
If you’re lower than a 6, try adding some weight, or doing the reps more quickly, but only if you can maintain good form with increased speed.
Is a 5-Minute Workout Really Enough?
Typically, at least a 10 minute workout is preferred.
This is based on the American Heart Association’s recommendation for 150 minutes of moderate intensity or 75 minutes of vigorous intensity exercise per week.3
The 75 minutes per week divided over 7 days is about 11 minutes per day.
One study done on sprinting (which would be considered a “high intensity exercise”)found that a 10 minute, high intensity workout showed to be just as effective as a 45 minute, moderate intensity workout for cardiometabolic health.4
Cardiometabolic health is the field that looks at reducing the risk of things like obesity, type 2 diabetes, and cardiovascular disease.5
If you can only manage doing a 5-minute EMOM, can you do multiple throughout the day? Or, if you’re more sedentary, can you work up to completing a 10-minute EMOM?
Thing to Remember with EMOMs
EMOMs are great because they can be tailored to any individual. The exercises can focus on cardio or strength training, or accomplish both in the same workout.
When it comes to making health gains, it’s important to overload the body. The key here is to remember each individual body requires a different amount of overload!
If you’re just starting out or just returning to exercise after a hiatus, consult your physical therapist to get started with this type of high intensity work.
EMOMs can be very effective tools for seniors to get a quick workout with significant health gains.
Click HERE to do an EMOM workout with Dr. Katie
Have the Strength to Live Life to the Fullest!
Please remember to SUBSCRIBE to the blog to receive Newsletters, Freebies, and New Post Alerts!
Sources:
- https://www.nbcnews.com/better/lifestyle/what-are-emom-workouts-give-it-try-20-minute-routine-ncna1125681
- https://www.britannica.com/science/overload
- https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults
- https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0154075
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5682337/
- All photos created on Canva.com
