“EMOM” stands for “every minute on the minute” and it’s when you begin a prescribed number of reps of an exercise at the top of a minute and then rest for whatever time you have left until the next top-of-minute. Structuring a workout in this way is a great way to play with the work and rest periods of a workout and burn some serious calories.  

Each minute gets harder as your body fatigues. In this workout we will be using dumbbells but you can also use filled water bottles, or objects of equal weight around the house, if it’s hard to get to the gym. For beginners, perhaps use lighter 2-4 kg weights, intermediate 4-6 kgs weights and Advanced 6-8 kg weights.

Complete a 5 min total body warm up with a skipping rope, jogging and/or mobility exercises so you don’t begin with cold muscles.   

Round 1

• EMOM 5 minutes total
• 5 dumbbell reverse lunges on the left leg
• 5 dumbbell reverse lunges on the right leg
• 10 Squat jumps

Round 2

• EMOM 6 minutes total
• 6 dumbbell neutral grip bicep curls into push press neutral grip
• 6 push-ups

Round 3

• EMOM 5 minutes total
• 5 lateral raises and 5 front raises
• 10 tri dips

Round 4

• 40 sec standing left arm shoulder press
• 40 sec standing right arm shoulder press
• 40 sec forearm plank windshield wipers (hips move in a controlled manner from left to right)
• 40 sec rest

Repeat 3 times

EMOMs are great for measuring your pace and progression as you go along. They can be also be personalised to include workouts based on your strength, speed, or skills, making them versatile additions to your routine. So the next time you’re at the gym, ask your Rushcutters Health trainer about EMOMs and see how we can integrate them into your program.

For more calorie training workouts and TIPS to get in shape, book a free HEALTH AND FITNESS GAME PLAN today!