EMOM Training: Understanding, Benefits, and How to Design Workouts

What is the EMOM?

EMOM, an acronym for "Every Minute On the Minute," is a highly structured and time-efficient training protocol where a specific task, typically a set number of repetitions of an exercise, is performed at the start of each minute, with any remaining time in that minute used for rest.

Understanding the EMOM Protocol

The EMOM training method is a form of interval training that dictates a precise work-to-rest ratio, making it an excellent tool for enhancing various fitness attributes. Unlike traditional sets and reps where rest is taken after a set is completed, in an EMOM, the clock dictates the pace.

The fundamental principle is straightforward:

• At the top of every minute (0:00, 1:00, 2:00, etc.), you begin a predetermined exercise or series of exercises.
• Once you complete the required repetitions or task, you rest for the remainder of that minute.
• When the next minute begins, you immediately start the next set.

This cyclical pattern continues for a set duration, which can range from a few minutes to an hour or more, depending on the workout's objective and complexity.

How EMOM Workouts Are Structured

An EMOM workout's structure is defined by its duration, the exercises chosen, and the number of repetitions or the specific task assigned per minute.

Key Components:

• Total Duration: The overall length of the EMOM (e.g., 10 minutes, 20 minutes).
• Exercise Selection: The movements to be performed. This can be a single exercise repeated each minute, or multiple exercises rotated through different minutes (e.g., Exercise A in Minute 1, Exercise B in Minute 2, Exercise C in Minute 3, then back to Exercise A in Minute 4).
• Repetition Scheme/Task: The specific number of reps or the nature of the task to be completed within each minute. The goal is to choose a rep count that allows for a challenging effort while still leaving some time for recovery before the next minute begins.

Example Structure: An "EMOM 10 minutes of 10 Push-ups" means:

• At 0:00, perform 10 push-ups. Rest until 1:00.
• At 1:00, perform 10 push-ups. Rest until 2:00.
• Continue this pattern for a total of 10 minutes.

Benefits of Incorporating EMOM into Your Training

EMOM training offers a myriad of physiological and practical benefits, making it a versatile tool for various fitness goals:

• Improved Work Capacity and Endurance: By forcing consistent work output with brief, fixed rest periods, EMOMs significantly enhance an individual's ability to sustain effort over time, improving both muscular and cardiovascular endurance.
• Enhanced Pacing and Mental Toughness: The fixed time structure teaches athletes to manage their effort and pace themselves effectively. It also builds mental resilience as you must consistently push through fatigue at the start of each new minute.
• Efficient Time Management: EMOMs are incredibly time-efficient. The clear start and stop points for each set eliminate guesswork regarding rest times, maximizing productive training within a limited timeframe.
• Versatility and Adaptability: This protocol can be applied to almost any exercise type – strength training, cardiovascular work, gymnastics, skill practice, or a combination. It's easily scalable for all fitness levels by adjusting the exercise difficulty, rep count, or total duration.
• Objective Progression Tracking: The fixed nature of the EMOM makes it easy to track progress. You can increase reps, add weight, or extend the duration of the workout as you get fitter.
• Improved Power Output (with appropriate rep schemes): By ensuring adequate rest within the minute, EMOMs can facilitate repeated efforts at a higher intensity, helping to develop power and explosiveness.

Who Can Benefit from EMOM Training?

EMOM training is highly adaptable and can benefit a wide range of individuals:

• Fitness Enthusiasts: Looking for a challenging and efficient way to improve overall fitness, burn calories, and build endurance.
• Athletes (CrossFit, Combat Sports, Team Sports): To develop sport-specific work capacity, pacing strategies, and mental fortitude under pressure.
• Personal Trainers: As a structured method to introduce clients to interval training, build work capacity, and provide varied, engaging workouts.
• Individuals with Limited Time: The inherent efficiency of EMOMs makes them ideal for those with busy schedules.
• Those Seeking Variety: To break plateaus and add a new stimulus to their training routine.

Designing Your EMOM Workout: Key Considerations

To maximize the effectiveness and safety of your EMOM workout, consider the following:

• Exercise Selection:
  • Prioritize Form: Choose exercises where you can maintain excellent form even under fatigue.
  • Rep Count Allows Rest: The number of repetitions should ideally take no more than 30-45 seconds, leaving 15-30 seconds (or more) for recovery before the next minute. If the reps take the full minute, it becomes continuous work, not an EMOM.
  • Compound vs. Isolation: Compound movements (squats, deadlifts, presses) are excellent for building overall work capacity. Isolation exercises can be used for specific muscular endurance.
• Intensity and Load:
  • Submaximal Effort: For most EMOMs, especially longer ones, aim for a submaximal effort per set (e.g., 60-80% of your maximum capacity for that number of reps). This allows for consistency across all rounds.
  • Load Management: If using weights, select a load that allows you to complete the required reps with good form without "redlining" too early.
• Workout Duration:
  • Beginner: Start with 5-10 minutes.
  • Intermediate: Progress to 10-20 minutes.
  • Advanced: Can extend beyond 20 minutes, often incorporating multiple exercises or higher rep counts.
• Progressive Overload: To continue making progress, gradually increase:
  • The total duration of the EMOM.
  • The number of repetitions per minute.
  • The weight or resistance used.
  • The complexity of the exercises.
• Warm-up and Cool-down: Always begin with a dynamic warm-up to prepare your body for the intensity, and conclude with a cool-down and stretching to aid recovery.

Potential Drawbacks and How to Mitigate Them

While highly effective, EMOMs are not without potential pitfalls if not implemented thoughtfully:

• Risk of Poor Form: Rushing to complete reps to gain more rest can compromise technique, increasing the risk of injury.
  • Mitigation: Prioritize quality over quantity. If form degrades, reduce reps, lighten the load, or switch to an easier variation.
• Overtraining/Excessive Fatigue: The consistent nature of EMOMs can lead to significant cumulative fatigue if done too frequently or at too high an intensity.
  • Mitigation: Incorporate rest days, vary your training intensity, and listen to your body. Not every workout needs to be an all-out effort.
• Not Ideal for Maximal Strength: For true maximal strength gains (e.g., 1-5 rep max lifts), longer rest periods (3-5+ minutes) are typically required for full recovery of the central nervous system and ATP-PC system.
  • Mitigation: Use EMOMs for strength endurance or power, but integrate dedicated strength blocks with traditional longer rest periods for pure strength development.

Sample EMOM Workouts

Here are examples of how to structure EMOM workouts for different fitness levels and goals:

1. Beginner Full-Body EMOM (10 Minutes)

• Minute 1: 10 Air Squats
• Minute 2: 8 Push-ups (on knees or incline if needed)
• Minute 3: 12 Alternating Lunges
• Minute 4: 10 Plank Shoulder Taps (each side)
• Minute 5: Rest
• Repeat 2 rounds.

2. Intermediate Strength & Cardio EMOM (20 Minutes)

• Minute 1: 8 Dumbbell Thrusters (moderate weight)
• Minute 2: 12 Kettlebell Swings (moderate weight)
• Minute 3: 15/12 Calorie Row (or Bike/Ski Erg)
• Minute 4: 10 Burpees
• Repeat 5 rounds.

3. Advanced Skill & Power EMOM (15 Minutes)

• Minute 1: 3-5 Strict Pull-ups
• Minute 2: 8 Box Jumps (challenging height)
• Minute 3: 5 Handstand Push-ups (or Pike Push-ups)
• Minute 4: Rest
• Minute 5: 10 Toes-to-Bar (or Hanging Knee Raises)
• Repeat 3 rounds.

The Bottom Line

The EMOM protocol is a powerful and adaptable training methodology that can significantly enhance work capacity, endurance, and mental toughness. By understanding its structure, benefits, and key considerations for design, fitness enthusiasts and professionals alike can effectively integrate EMOMs into their training programs to achieve diverse fitness goals while maximizing time efficiency. As with any demanding training method, prioritize proper form, progressive overload, and adequate recovery to ensure sustainable progress and minimize injury risk.