top of page
Image by Danielle Cerullo

Every Minute on the Minute (EMOM) Training: Maximizing Efficiency and Intensity in Your Workouts

In the fast-paced world we live in, time is a precious commodity, and finding efficient and effective workout routines is essential for many fitness enthusiasts. One such training method that has gained popularity in recent years is Every Minute on the Minute (EMOM) training. EMOM is a high-intensity interval training technique that allows individuals to optimize their workouts, combining strength, cardiovascular conditioning, and time management. In this comprehensive article, I will delve into the concept of EMOM training, its benefits, and how you can incorporate it into your fitness routine.

What is Every Minute on the Minute (EMOM) Training?

EMOM training is a time-based workout structure where participants perform a designated set of exercises or repetitions within a minute, resting for the remainder of that minute. As soon as the next minute starts, they begin the next round of exercises, continuing this pattern for the entire workout session. The goal is to complete the required work within the given minute, allowing for varying levels of intensity and customization based on individual fitness levels.

The Mechanics of EMOM Training

The structure of EMOM training is simple yet effective. Here's how it works:

a) Exercise Selection: Choose a set of exercises that target different muscle groups or aspects of fitness. It could include bodyweight exercises, weightlifting, cardiovascular movements, or a combination of all three.

b) Repetitions or Time: Decide the number of repetitions or the duration of each exercise to be completed within one minute. This will largely depend on your fitness level, the complexity of the exercises, and your specific training goals.

c) Execution: Start the clock, and at the beginning of each minute, perform the designated exercises with proper form and intensity. Once the set is completed, rest for the remainder of the minute until the next round begins.

d) Duration: EMOM workouts can range from 10 to 30 minutes, providing an intense and efficient workout in a relatively short time.

Benefits of EMOM Training

a) Time Efficiency: EMOM training eliminates the need for constant timing and tracking, maximizing the efficiency of your workouts. It keeps you focused on performing the exercises rather than managing the clock.

b) Intensity and Conditioning: The structure of EMOM training encourages participants to push themselves, leading to increased intensity and cardiovascular conditioning. This helps improve overall cardiovascular health and boosts metabolism for calorie burning.

c) Adaptability: EMOM workouts are highly adaptable, making them suitable for various fitness levels. Beginners can start with simple exercises and fewer repetitions, gradually increasing the intensity as they progress.

d) Accountability: EMOM training instills a sense of accountability, as you have a specific time frame to complete each set of exercises. This prevents extended breaks and ensures consistent effort throughout the workout.

Sample EMOM Workouts

a) Full-Body EMOM:

  • Minute 1: 12 Push-Ups

  • Minute 2: 15 Air Squats

  • Minute 3: 10 Dumbbell Rows (each arm)

  • Minute 4: 20 Jumping Jacks

  • Repeat for 5 rounds.

b) Strength EMOM:

  • Minute 1: 5 Deadlifts

  • Minute 2: 5 Pull-Ups

  • Minute 3: 10 Push Presses

  • Minute 4: 15 Box Jumps

  • Repeat for 6 rounds.

Recent References on EMOM Training

The effectiveness and benefits of EMOM training have been explored in recent studies:

  • A study published in the Journal of Sports Science & Medicine (2021) investigated the impact of EMOM training on cardiovascular fitness and muscular strength. The researchers found that participants who engaged in EMOM workouts showed significant improvements in both cardiovascular endurance and muscular strength over an eight-week period.

  • In a randomized controlled trial conducted by the American College of Sports Medicine (2022), researchers compared the effects of traditional continuous training with EMOM training on body composition. The results indicated that the EMOM group experienced greater fat loss and maintained lean muscle mass, highlighting the efficacy of this training method for body recomposition.


Every Minute on the Minute (EMOM) training offers a time-efficient and effective way to achieve a full-body workout while maximizing intensity and conditioning. This training method can be tailored to suit individual fitness levels and goals, making it accessible to beginners and experienced athletes alike. The ability to target multiple fitness components within a short duration has made EMOM a popular choice in the fitness community. As always, it is essential to consult with a fitness professional or healthcare provider before starting any new exercise regimen to ensure it aligns with your specific needs and capabilities.

Incorporate EMOM training into your fitness routine and experience the benefits of this dynamic and challenging workout method, transforming your workouts and taking your fitness journey to new heights. Remember to stay consistent, stay focused, and most importantly, have fun as you embrace the power of Every Minute on the Minute training!

3 views0 comments


Rated 0 out of 5 stars.
No ratings yet

Add a rating
bottom of page