With the explosion of exciting workout styles, you can add some spice to your routine and design a fitness program that is as dynamic as you are.
Bodyweight EMOM workouts are a perfect example. They keep things exciting, challenge your core in unique ways, and require zero equipment. This characteristic makes them ideal for busy schedules or home workouts.
In this section, we will discuss some of the best bodyweight EMOM exercises and provide you with plenty of options for designing the perfect fitness routine for your desired body.
Let’s learn about what EMOM is and its different bodyweight workouts.
What is EMOM?
To learn how this works, you first have to know the meaning of EMOM—it stands for Every Minute on the Minute.
These workouts pack a punch! They’re a form of HIIT (High-Intensity Interval Training) that mixes short, intense bursts of exercise with built-in rest periods. How does it work?
This is how: you get one minute to complete a set number of reps for a specific exercise. But the point is you have to finish those reps before the minute ends. Any remaining time becomes your rest before the next round starts.
The faster you complete your reps, the more rest you get! Remember, rest is crucial. It allows your body to recharge and power through the next exercise. Please never be tempted to skip it!
We first provide some bodyweight EMOM workout examples and then discuss the advantages and other important information.
How Bodyweight EMOM workouts works?!
- Set a Timer : Decide on the total duration of the workout, such as 10, 20 or 30 minutes
- Choose Exercises : Pick an exercise or a combination of exercises. For example, you might do 10 push-ups at the start of each minute.
- Perform Repetitions : As soon as the minute starts, do the specified number of repetitions
- Rest : Once you finish the reps, rest for the remainder of the minute
- Repeat : When the next minute starts, repeat the exercise
List Of Best 10 Bodyweight EMOM Workouts: Beginner to Advance
Before starting, you need to know that EMOM workouts are the perfect way to torch calories, build strength, and challenge your core – all without requiring any equipment!
This is why everyone is looking for examples. Well, all you have to do is take notes!
Here are some sample EMOM routines to get you started:
10-Minute Beginner EMOM
This quick and effective workout is perfect for getting introduced to EMOMs. You need to perform each exercise for one minute, with the remaining time used for rest.
- Minute 1: 15 Air Squats
- Minute 2: 10 Wall Push-Ups (modify on your knees if needed)
- Minute 3: 20 Mountain Climbers (10 per leg)
- Minute 4: 15 High Knees (running in place with high knees)
- Minute 5: 30-Second Plank Hold
Now, if you want more challenge, try this one!
20-Minute Intermediate / Advance EMOM
If you feel stronger and need some more intensity, you can add some challenging bodyweight exercises. Complete each for one minute, then rest until the next minute begins.
- Minute 1: 12 Jump Squats
- Minute 2: 8 Diamond Push-Ups
- Minute 3: 15 Lunges per leg (alternating legs)
- Minute 4: 20 Jumping Jacks
- Minute 5: 10 Burpees
To make it even more challenging, you can try this method: Instead of complete rest, try holding a 10-second forearm plank after each exercise. This keeps your core engaged and provides a mini-challenge between rounds!
You can add or replace any workout you like and try to mix and match exercises you enjoy or adjust the reps and difficulty based on your fitness level.
Doing bodyweight EMOM helps you in various ways. Let’s get to know some of them to get more eager to do the sets.
What Are the Benefits of Bodyweight EMOM Workouts?
Some trainees always lack time or are not real gym fans! Well, there is no problem! You can use EMOM workouts, which are potent workouts anytime, anywhere!
We assure you that they’ll become your new favorite fitness routine. Here is why!
Some of the advantages of bodyweight EMOM workouts:
1. Fit it, Anywhere
If you don’t want to spend hours at the gym, you can choose bodyweight EMOM workouts. EMOM workouts take just 10-30 minutes, making them perfect for busy schedules. Furthermore, they require small space and no equipment, so you can do your workout on your living room floor or even take it to the gym!
2. Fat-Burning & Muscle-Building Powerhouse:
EMOM workouts are interval training that has been scientifically proven to help you lose fat and gain lean muscle.
Research from 2018 says these workouts can reduce body fat percentage, while another from 2019 claims they stimulate metabolism, allowing you to burn calories even after you’ve done your workout.
3. Endless Variety
As you see in the examples, you can easily alternate the EMOM workouts. Do you want to target specific muscle groups?
Swap out exercises! Are you looking for more resistance? Add dumbbells or exercise bands!
One of the best advantages of EMOM workouts is their incredibly flexible nature. So, use them to reach your fitness goals faster.
There is just one thing that we didn’t emphasize enough!
Everything About Cardio: List of Cardio Exercises
- Don’t Skip Your Breaks!
There is a reason that EMOM workouts rely on that rest period. You need to give your body a chance to catch its breath, lower your heart rate, and recharge for the next burst of exercise. Skipping rest disrupts this vital cycle.
By alternating between high intensity and recovery, you maximize the fat-burning benefits of interval training. So, listen to your body and use those rest periods wisely!
Now that we know everything let’s wrap the whole thing up.
Last Hurrah
In this article, we discussed one of the best workout types: Bodyweight EMOM Workouts.
We provided a list of the best 10 bodyweight EMOM workouts for beginners to advanced levels so you can use them to achieve your fitness goals.
We also discussed the benefits of EMOM workouts so you can better decide how to incorporate them into your program.
It’s time to embrace the fun, challenge, and convenience of EMOM workouts for everyone with every fitness level. So, what are you waiting for?
If you have anything to add related to the bodyweight EMOM workouts, or if you have any questions on the type of workouts, feel free to drop comments.
