Whats your favourite (EMOM) every minute on the minute workout? 

EMOM, which stands for (Every Minute on the Minute) is a type of interval training workout that can be programmed to fit most levels of ability.

How Does EMOM Work?

With the traditional EMOM format, you choose an exercise and complete a set number of reps (based on the participants ability) every minute on the minute for a set number of minutes. I.e. 10 Burpees every minute on the minute for 10 minutes. The time leftover within each minute is your rest time.

Here's the catch: The slower you go, the less rest you get, and the faster you go, the more rest you get. Finding a suitable rep target to aim for within each minute can be tricky, so start with a warm-up set.

The hardest part of an EMOM workout is keeping up with your rep target because you're going to get tired. Thats why I recommend starting with a 3-5-minute EMOM and build from there. 

Here is my go to every minute on the minute workout when I'm strapped for time. It's very simple, but very effective. 

Is EMOM HIIT?

EMOM is considered to be a style of HIIT (high intensity interval training) because it is made up of short bursts (best effort) broken up with short rest periods. EMOM can be done as a 10 minute finisher, or longer. I like to combine strength and cardio exercises. Here's an EMOM I prepared earlier. 

Every minute on the minute for 12 minutes complete.

• 10 Push-ups
• 10 Power jacks
• 10 Squats

EMOM workouts are commonly used in Crossfit gyms, often utilising all manner of different Crossfit equipment.

1. Olympic Barbells 
2. Weights Bench
3. Medicine Ball or Slam Ball
4. Gymnastic Rings
5. Kettlebells
6. A Rope Climbing Kit
7. Plyometric Jump Box
8. Rowing Machine or Air bike
9. Dumbbells
10. Pull Up Bar

Most indoor/outdoor bootcamp trainers (for which this post is intended), do not have access to equipment. Certainly not enough for one per person.

Therefore, the EMOM workout format I'll be sharing with you today is programmed with bodyweight exercises. If you do have access to equipment, you can use this format as a template and plug in your own exercises. You can use bodyweight exercises, equipment based, or a mixture of both. 

There's a great article over at athleticmuscle.com has some great EMOM workouts using different types of equipment.

What Is Alternating EMOM? 

There are many different types of EMOM workouts. The most popular being every minute on the minute workouts. But there is also a different type of EMOM workout that I like to use. It's called an alternating EMOM. 

So, what is an alternating EMOM? An Alternating EMOM is where you complete a set exercise (lets say push-ups) on the odd minutes, and a different exercise (lets say sit ups) on the even minutes. You would do this for a set number of minutes. 

18 Unique EMOM Workout Ideas 

Most EMOM workouts (every minute on the minute workout) you see online follow the same format. Every minute on the minute for a set number of minutes. It's a great format, but it can get boring after a while. 

Over the last couple of months, my Workout Design Club members have been asking me for different EMOM workout ideas. After a lot of research and thinking, I came up with a series of fun

EMOM Workout Ideas called E3MOM! 

Benefits of An EMOM Workout 

• A time efficient way of adding volume and intensity to your training.
• Trains power, strength, muscular endurance, aerobic or anaerobic.
• Scalable. Let’s you measure progression from week to week
• Allows you to manage your pace so you can train at a higher intensity
• Builds work capacity over time and increases endurance.
• Can yield great results in a relatively short space of time

18 Every Minute On The Minute Workout Formulas And HIIT Ideas You Need To Try

In this epic series, you get 18 extremely unique HIIT workouts & formulas that you can use to create stunningly effective HIIT workouts and bootcamp workout routines for your clients.

Here are the 18 different EMOM Workout formats. 

1. E3MOM
2. Partner EMOM Accumulator
3. E2MOM (Type 2)
4. EMOM Overload
5. Target EMOM
6. EMOM Discovery
7. EMOM SAM
8. EMOM Skyscraper
9. EMOM Drop Sets
10. EMOM XXX
11. EMOM MAX
12. EMOM Serge
13. EMOM Catch Accumulator
14. EMOM Nitro
15. EMOM Flex
16. EMOM Switch
17. EMOM Reset
18. EMOM Square

Format 1: EMOM Bodyweight Workouts

E3MOM is a triple super-set workout comprising of three separate EMOM drills that are completed one after the other with or without rest between rounds. This EMOM format stands for even minutes, odd minutes, and it can be used to create.

1. Full body strength workouts using super-sets or compound-sets
2. Muscular strength endurance workouts.
3. Sports specific (I.e. martial arts, running, CrossFit etc)
4. Area-specific (I.e. Lower, core, upper body)
5. Cardio conditioning drills, speed/agility.

E3MOM Example 1

Full body super-set workout using bodyweight exercises. Each superset is programmed so one muscle group is resting while another is working. I.e. Push-ups and slow bicycles. Rest between rounds, or complete the challenge straight through with zero rest. You can experiment by using in your own EMOM exercises. 

Method: Draw the chart on your whiteboard then set your timer for 18-mins.

Round 1: Complete EMOM workout 1 for 6 Minutes. On the even minutes complete push-ups, and on the odd minutes complete slow bicycles.

Round 2: Complete EMOM workout 2 for 6 Minutes. On the even minutes complete ups and downs, and on the odd minutes complete depth jumps.

Round 3: Complete EMOM workout 3 for 6 Minutes. On the even minutes complete walk downs, and on the odd minutes complete sit-ups.

E3MOM Example 2

Full body compound workout using bodyweight exercises. With this type of workout, we are pairing two exercises that work the same muscle group. It’s like a super-set but a lot harder. Rest between rounds, or complete the challenge straight through with zero rest.

E3MOM Example 3

Cardio conditioning workout using bodyweight exercises. This workout is played the same way as workout 1. I have just switched out the exercises. Rest between rounds, or complete the challenge straight through with zero rest.

Method: Draw the chart on your whiteboard then set your timer for 18-mins.

Round 1: Complete EMOM workout 1 for 6 Minutes. On the even minutes complete 10m shuttle sprints, and on the odd minutes complete speed freaks.

Round 2: Complete EMOM workout 2 for 6 Minutes. On the even minutes complete Burpees, and on the odd minutes complete steamers.

Round 3: Complete EMOM workout 3 for 6 Minutes. On the even minutes complete shadow boxing, and on the odd minutes complete speed star jump. All three rounds are completed straight through without rest.

Final notes: You can increase the intensity of these EMOM workouts by adding a cardio conditioning drill to the end of each round. I.e. 400m sprint (200m beginners).

How To Create 100's Of Bodyweight EMOM Workouts, Equipment based, Or A Mixture Of Both

The reason I call this workout E3MOM is because there are 3 EMOM challenges to overcome. You can create E2MOM, E3MOM E4MOM, E5MOM (etc) by adding or subtracting columns. The more EMOM challenges you add, the more endurance focused the workout becomes.

Use the templates below to create your own bodyweight EMOM workouts, equipment based, or a mixture of both. 

How To Transform E3MOM In To An Every Minute On The Minute Workout 

You can use the E3MOM format as it is (odd minutes, even minutes) or you can quickly transform them in to an every minute on the minute workout. You can do this by giving each exercise a rep target that suits the players ability.  

Final note: Experiment with the E3MOM format because It’s super flexible.

• You can use bodyweight exercises, equipment-based, or a mix of both.
• You can alter the time per EMOM, or have different times for each EMOM.
• You can transform E3MOM in to every minute on the minute workouts.

What is your favourite every minute on the minute workout? Let me know in the comments below.