Fitness trends come and go. EMOM may be here to stay.

EMOM stands for Every Minute on the Minute. It is a type of high-intensity training (HIIT) program with a unique approach. Read on to find out how it will help you reach your fitness goals.

What is an EMOM Workout?

An EMOM workout requires you to do a different workout for a certain set of reps per minute. So you may be doing 20 pushups in one minute. Once you complete your reps, you can rest. When the next minute hits, you will start a new exercise.

The workout encourages you to push through the reps hard and fast so you will be rewarded with more recovery time. The fact that you change up your exercises quickly means you are always challenging your body. It is usually performed in a class environment so you can feed off the energy of others in your group.

An EMOM Workout may look like this:

• Minute 1: 10 air squats
• Minute 2: 15 sit-ups
• Minute 3: 10 push-ups

Repeat for five rounds for a 15-minute workout.

Benefits of an EMOM Workout

• High Calorie Burn: The short intervals mean muscles use more oxygen which results in greater calorie burn. It keeps your cardiovascular system working at a high level, so you lose weight.  
• Boosts Muscular Endurance: The workout is ideal for strength training purposes and building muscle endurance. The high intensity and short rest times offer an optimal hormonal response to the worked area. You will build more muscle and burn more calories by using heavier weights with lower reps.
• Time Efficient: The exercise allows you to burn calories and build muscles in a minimal amount of time.
• You’re in Control: An EMOM workout lets you decide how long you want to exercise and how long you can rest. You can do 20 reps for 30 seconds of exercise and use the next 30 seconds to catch your breath. Or you can work out for 40-45 seconds, so you are constantly in motion.
• You Can Mix It Up: You can choose to incorporate any exercise you choose into your fitness routine. Changing it up will prevent boredom and burnout.
• It’s Structured: The workout will keep you on schedule preventing you from taking too much rest time while working out.
• Helps Produce Anabolic Hormones: EMOM will push you to the point of fatigue causing your body to produce the anabolic hormones human growth hormone (HG) and insulin-growth factor. Both promote muscle growth and tissue repair.
• Improves Performance: Performing high-volume sets with minimal rest time will increase your ability to perform your best. It will improve your cardiovascular output and your muscle endurance.

An EMOM workout builds muscle and burns calories. It puts you in control of the exercises you want to do and how hard you want to push yourself. Will you be integrating it into your workout routine?