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How Emom Workouts Can Be Life-Changing for Muscle Mass and Weight Loss

EMOM workouts have become widely popular and rightly so. They can build endurance, strength, athletic skills, and help you lose weight. 

Emom Workouts

EMOM works in a few ways:

  • With each new minute, you start an exercise. 
  • Once you finish the exercise, you rest until the minute is complete.
  • You start a new movement at the top of the next minute. 

EMOM workouts are very flexible and versatile so following an exact workout is now always necessary.

The best part is that some can even be done in less than 10 minutes. EMOM workouts can be targeted to one body part such as abs, or they can be full-body workouts. 

Remember that the slower you take to complete the reps, the less time you have to rest.

Try and push through the sets while still keeping the correct form so that you can rest afterward. 

Is it the same as HIIT?

Not exactly. Usually, with HIIT exercises, you will perform an exercise for 45 seconds and then rest for 15 seconds.

In the next minutes, you will perform a new exercise for 45 seconds. While you are starting a new exercise with each minute, EMOM is not the same. 

In EMOM, you may have a minute to complete 15 burpees. Once all the burpees are done, you rest for the remainder of the minute. 

What Is Emom?

With all the acronyms out today for working out and losing weight, EMOM is another one you need to learn. Maybe even the only one you need to learn.

EMOM stands for Every Minute on the Minute. 

EMOM exercises can be done by themselves or as part of a larger workout program. You may have even done EMOM in the past without even knowing as many exercise classes and personal trainers use them with clients. 

CrossFit Emom Workouts

CrossFit is often combined with EMOM as a more effective weight-loss tool. They can be scaled to every fitness level. 

Some examples of CrossFit EMOM Workouts

A 10-minute-long workout with:

  • 5 Air Squats
  • 5 Push-ups
  • 5 crunches 

For one that it’s concentrated more on improving strength, try this 20-minute one:

  • 5 Pull-ups
  • 5 Push-ups
  • 5 Box jumps
  • 5 Crunches 

Studies on CrossFit and EMOM

According to a study done by Elsevier Public Health, CrossFit can be a great addition to EMOM workouts.

The study was done to provide an overview of how CrossFit has developed over the years, but also to address the benefits and possible drawbacks to these exercises. 

Researchers report that CrossFit, as part of EMOM, may lead to improvements in a person’s body composition, while also enhancing strength and endurance at the same time.

Furthermore, an increase in VO2 max can often be identified in people who perform CrossFit, which means the body can absorb more oxygen from the air the person breathes; thus, leading to more oxygenated blood flowing through their bodies. 

Relatively low risk of injury is reported among individuals who follow a CrossFit program.

During the earlier stages of the program, a higher prevalence of injuries is sometimes found. Over time, however, risks seem to become reduced.

There are also specific measures that individuals can take to assist in reducing the risk of injury, especially at an early stage of the workout program. 

Bodyweight Emom Workouts

Bodyweight exercises are sets that do not include any equipment.

They are great for beginners because it means you don’t have to go buy equipment or other materials. They are also great for intermediate and advanced fitness levels because it allows you to take a break from lifting. 

Bodyweight EMOM workouts simply use your own body weight to help you gain muscle and lose weight.

Some examples of bodyweight exercises are:

  • Squats 
  • Burpees
  • Lunges
  • Crunches 
  • Reverse crunches
  • Jumping jacks 
  • Push-ups
  • Pull-ups (if you have a bar)
  • Glute bridges 

Basically, any exercise you do use just your own body is a bodyweight exercise. 

What Are the Benefits of Emom Workouts?

There are numerous benefits of EMOM workouts. You will probably begin to realize them the moment you begin the program. 

Metabolism boost

If you’re trying to lose weight, a high metabolism is key. Many people hold on to weight because of slow metabolisms.

EMOM is interval training, which is more effective for reducing body fat percentage. 

Flexible for all lifestyles

EMOM is fully customizable according to your strengths and goals. This makes it easy to gain confidence when working out.

As you extend your fitness journey and move towards goals, you can easily change the workout method. 

Doesn’t take up time or space

Many EMOM exercises don’t require any equipment or more space than an exercise mat.

This means you can continue to do EMOM even when you are on vacation or traveling. 

The short interval times mean you can also do them before work or between meetings. It’s an easy and simple way to incorporate a workout into your daily routine.

As you become stronger and become more fit, you can make your exercises longer. You can also bring in some weights or resistant bands if you choose. 

Are There Risks or Drawbacks?

The risks and drawbacks of EMOM are not dangerous if you follow the plans correctly and don’t injure yourself. 

Not lowering your heart rate

The whole point of EMOM and interval training is to lower your heart rate between sets and then let it rise again.

If you aren’t taking enough time to rest, then your heart will stay high all the time. This doesn’t offer as many health benefits. 

If you are completing the exercises slowly, consider doing shorter sets or pausing the clock. Try not to rest for more than a minute though as you don’t want your heart to slow down too much. 

Overdoing it too quickly 

If you start too hard or too quick, you may become too tired or lose confidence.

Try to start with beginner workouts or adjust sets to your fitness level. This will ensure that you don’t injure yourself. 

Example Emom Workout Program

There are many EMOM workouts you can do from beginner to more advanced.

Here are a few examples to get you started. Make sure you have water and a stopwatch or use an app on your phone as the timer. 

12-minute workout

  • 6 Plank toe taps
  • 4 Candlesticks
  • 2 Knee tap push-ups

10-minute workout 

  • On odd minutes: 6 ring drips and 6 feet elevated ring rows 
  • On even minutes: 6 stationary dips and 1 legless rope climb 

20-minute workout 

  • Max deadlifts 
  • 50 double unders
  • Max power cleans 

Frequently Asked Questions about EMOM Workouts

Are EMOM Workouts effective?

The EMOM workout program was designed with two things in mind – efficacy, and versatility.

Several people have reported on the effects that EMOM workouts can offer, and the strategies seem to be highly effective.

People generally find that these exercises allow them to experience several benefits, even when they are pressed for time. 

Due to the versatility offered by an EMOM program, a person also generally finds that the exercises work better for them in a few key ways:

  • The individual can adjust a program to fit their current level of fitness. 
  • They can ensure they reach their specific goals in a certain timeframe. 

It is also a time-efficient program, as EMOM exercises can be done no matter how little (or much) time a person has available.

Exercises can be chosen and combined to deliver a full-body workout, while also fitting into the time available on the person’s schedule. 

How many exercises are in an EMOM workout?

There isn’t a fixed number of exercises, frequencies, timeframe, or reps that a person will do when they participate in an EMOM workout program.

This is because these programs are highly flexible and can be modified according to the amount of time the person has available.

In most cases, people find that each exercise they perform during an EMOM session will require anywhere from eight up to 12 reps. These reps are repeated and then the next exercise is begun. 

Many people try to incorporate both cardio and strength training workouts in an EMOM program.

In these cases, a larger variety of exercises and moves are needed to complete a session. 

How long should an EMOM workout be?

While there are no specifics in terms of how long the workout should be, it is important to note that working out needs to be done for a period long enough to ensure the body can thoroughly benefit. 

On the other hand, working out, especially at a high intensity, for too long can lead to injury. 

People should research general timeframes that are advisable for EMOM workouts. Most people will restrict the length of their EMOM work out between four and 45 minutes. 

Four minutes may not be enough to thoroughly benefit the individual. It can be a good starting point for the person though.

From this point, the person can aim to increase the intensity, frequency, and duration of the EMOM workouts. In turn, this will lead to more significant and noticeable results. 

Is EMOM good for fat loss?

Yes, EMOM can be a highly effective workout strategy for people who are trying to lose weight. There are multiple factors of an EMOM workout program that may assist with the person’s weight loss efforts. 

EMOM workouts often include many cardio exercises. These exercises push the body to its limits by doing the following:

  • Helps to increase the heart rate.
  • Causes the body to start burning fat. 

Apart from directly burning fat and calories, EMOM workouts can also include strength training exercises. These exercises primarily focus on increasing the amount of lean mass in the person’s body. 

When a person only does cardio workouts, they may end up losing lean mass.

By incorporating strength training exercises, the person prevents a loss of lean mass and starts to build more muscle mass and strength. The higher level of lean mass then contributes to a faster metabolic rate. 

Final Thoughts 

EMOM workouts are a great way to keep yourself fit or to become fit.

They don’t have much time or money unless you choose to buy equipment.

They are targeted at boosting your metabolism and decreasing body fat percentage. 

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Dr. Ahmed Zayed holds a bachelor’s degree in medicine from Alexandria university and is a practicing plastic surgeon. He’s our expert on all things nutrition, medicine, rehabilitation, and flexibility. Dr.Ahmed has been a medical content writer for more than 11 years and his work reached top publications such as the HuffingtonPost

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