Emom exercises

Emom exercises are becoming more and more popular in the fitness world. But what are they? Emom stands for Every Minute on the minute and refers to training where you perform a set number of repetitions or time for every minute that passes. This can be a great way to build muscle, burn fat, and improve your conditioning. This blog post will discuss the benefits of Emom exercises, common mistakes people make when doing them, muscles worked, progression tips, and variations you can try. Let’s get started!

Top 10 Emom Exercises

Emom exercises are a great way to build muscle, burn fat, and improve your conditioning. Here are ten of the best Emom exercises you can try:


– Push-ups

– Lunges

– Burpees


– Pull-ups

– Jumping jacks

– Mountain climbers

– Plyometric push-ups

– Box jumps

As you can see, there are a variety of Emom exercises that you can try. But how do you know which ones are right for you? Let’s look at the benefits of Emom exercises so you can make an informed decision.

4 Common EMOM mistakes

Mistake # 1 – Failing to properly warm-up

You should warm up at least 15 minutes before starting your EMOM workout. This will help prepare your body for strenuous activity and help prevent injuries.

Mistake #2 – Not staying consistent with the reps

Each minute, you should perform the same number of repetitions. This will help you track your progress and see how much you can improve over time.

Mistake #3 – Not resting enough between sets

EMOM workouts are intense, and you must rest for at least a minute between sets. This will help you recover and give your best performance for the next set.

Mistake #3 – Not challenging yourself

If you find that the workout does not challenge you, you need to increase the weight or reps. Otherwise, you will not see any results from the exercise.

Mistake #4 – Performing too many sets

EMOM workouts are already intense, and you do not need to perform more than three sets. This will only lead to fatigue and make it harder for you to complete the workout.

These are just a few common mistakes people make when performing EMOM workouts. By avoiding these mistakes, you can make sure you get the most out of your workout and see the best results.

Benefits of EMOM Exercises

EMOM exercises have several benefits that make them ideal for both beginners and experienced athletes. One of the critical benefits of EMOM exercises is that they help to improve your cardiovascular fitness. In addition, EMOM exercises also help to improve your muscular endurance and strength.

Another benefit of EMOM exercises is that they are highly versatile and can be adapted to suit your individual fitness goals. For example, if you want to improve your aerobic fitness, you can increase the duration of the exercise intervals. Alternatively, if you build strength, you can increase the intensity of the exercise intervals.

Finally, EMOM exercises are also a great way to burn calories and lose weight. This is because they are high-intensity interval training exercises that help to boost your metabolism and burn more calories.

So, if you are looking for a versatile, practical and fun workout, then Emom Exercises are definitely for you! Give them a try today!

Negatives of EMOM Exercises

While there are many benefits to EMOM exercises, there are also some negatives. One negative is that they can be repetitive and boring. Doing the same exercise for too long can become tedious, and you might not see the desired results. Another negative is that they can be challenging to stick with. It can be easy to miss a day or two, which can set you back in your progress. Finally, EMOM exercises can be challenging to modify. If you have an injury or are new to training, finding a way to make the activities work for you can be challenging.

Despite these negatives, EMOM exercises can be a great way to improve your fitness. If you are looking for a new and challenging workout, give them a try. Just be sure to mix up your routine, so you don’t get bored, and don’t be discouraged if you miss a day or two. With some persistence, you can see great results from these exercises.

Progression from EMOM Exercises

One common mistake people make with EMOM exercises is not progressing them. Just because you can do an activity for a particular time doesn’t mean you should stay there forever. Progression is key to seeing results from any workout, including EMOMs.

There are a few different ways you can progress your EMOMs. The first is by increasing the amount of time you do each exercise. For example, if you’re currently doing a 12-minute EMOM, try increasing it to 15 minutes.

Another way to progress your EMOMs is by adding weight to the exercises. This will make the movements more challenging and help you see more results. For instance – bodyweight squats, dumbbell squats to barbell squats.

Similar to increasing the time, you can also try progressing the number of reps you do for each exercise with each minute. For example, if you’re currently doing 12 reps of a movement, try increasing it to 15 or even 20 reps.

Finally, you can progress the number of rounds you do. If you’re currently doing four rounds of an EMOM, try increasing it to five or even six rounds and don’t forget to mix in different exercises.

Remember, progression is key to seeing results from any workout, so don’t be afraid to push yourself when it comes to your EMOM exercises.

Variations of EMOM Exercises

There are many variations of Emom exercises that you can do. Here are some examples:

– Emom with weights: Use a moderate weight and perform the desired number of reps for each exercise.

– Emom with bodyweight: Perform the desired number of reps for each exercise using only your bodyweight.

– Emom with cardio: Perform a certain amount of time for each exercise at a moderate to high intensity.

– Emom with intervals: Perform the desired number of reps for each exercise and then rest for a specified amount before starting the next set.

Which variation you choose will depend on your goals.

If you want to build muscle, then Emom with weights is a good option.

If you want to improve your cardiovascular endurance, then Emom with cardio is a good option.

And if you are looking to improve your overall fitness, then Emom with intervals is a good option.

Tips for Improving Your EMOM Workout

Here are some tips for improving your Emom workout:

– Use an EMOM timer: This will help you keep track of the time and ensure you are resting for the appropriate amount of time between sets.

– Warm-up properly: Warming up is essential before any workout, but it is imperative before an Emom activity. This will help you avoid injury and get the most out of your training.

– Choose the right exercises: Choose exercises appropriate for your goals and skill level. If you are a beginner, then choose exercises that are less challenging. And if you are more advanced, you can choose more challenging activities.

– Progress gradually: Start with a lower intensity and number of reps, and then progress gradually as you get more comfortable with the workout.

– Focus on quality: It is better to do fewer reps with good form than more reps with bad form. So, focus on quality over quantity.

Frequently asked questions

Q- Is EMOM good for hypertrophy?

A- No, not as good as other methods like volume training.

Q- What’s the best way to progress with EMOMs?

A- The best way to progress is by increasing the load, reps, or both over time.

Q- Why are EMOM workouts good?

A- There are a few reasons: they’re quick and efficient, help improve your mental toughness, and force you to stay focused.


In conclusion, Emom workouts are a great way to improve mental toughness and focus. They are also quick and efficient. However, they may not be the best method for hypertrophy. The best way to progress with Emom workouts is by increasing the load, reps, or both over time.

If you have any additional questions, please leave them in the comments section below. I’ll be happy to answer them as best as I can. Thanks for reading!


Author Profile

Owner and author at shortandintense.com , 25 years as a quality and health and safety professional with an in-depth knowledge of functional and corrective exercises. IHoS registered,lead auditor, personal trainer and human movement specialist.

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