EMOM: new method promises even more intensity than HIIT –

If you think HIIT is for intensity lovers, it’s because you haven’t heard about EMOM — acronym for Every Minute On The Minute. “It comes from CrossFit/CrossTraining, and it is one of the ways to organize the training session. It differs a little from traditional WODs, but it is more of a method within the modality”, explains the physical educator Guilherme LemeSmart Fit Group technical manager and postgraduate in Bodybuilding and Physical Conditioning.

WHAT IS EMOM?

EMOM stands for “every minute in the minute”, and this statement reflects the philosophy of the training program. Simply put, when doing an EMOM workout, you should start a new type of exercise at the start of every minute.

You start your first minute by doing a certain number of reps, distance or isometry of a specific workout. After finishing this exercise, you have a rest period until the end of that first minute, and then you start your second exercise at the top of the second minute.

As an example, the first three minutes of an EMOM workout might look like this:

First minute: 40 meter run followed by rest until the end of the minute

Second minute: 30 push-ups, followed by rest until the end of the minute

Third minute: 20 box jumps, followed by a rest until the end of the minute

Popular EMOM workout routines can range from five to 45 minutes and involve cardio, strength training, or a combination of both.

“It is also possible to create varied sequences of one minute with different exercises in each one of them”, explains Guilherme. For example: if the sequence is 15 barbell squats + 30 push-ups, you need to do them and rest within a minute. How you will divide this period is up to you: you can do everything in 40 seconds and rest 20, or finish in 30 and rest 30… The only rule is that after the minute, you move on to the next challenge.

WHAT ARE THE BENEFITS?

Workouts can use accessories or not / (AVI stock/Getty Images)

“The goal is to do high-intensity interval training that combines strength, endurance and cardiorespiratory capacity in a short time”, says the expert. He lists all the advantages of EMOM:

Activates a large amount of muscle groups at once; It’s very intense – and therefore promotes high caloric burning; It doesn’t require a lot of time from your schedule; Helps improve performance — as you can challenge yourself to finish reps faster and faster.

EMOM workouts can be completed in less than five minutes and still help to strengthen your body and promote good health. If you have a tight schedule, an EMOM workout might be just what you’re looking for.

You should also consider EMOM workouts if you don’t have access to a gym or home training equipment. Many elements of EMOM can be performed without any equipment. This can help alleviate some of the costs of an expensive gym membership or purchasing specialized equipment.

ANY DISADVANTAGES?

Here are some pitfalls to avoid:

1. Your body can get used to the workout

It is possible for your body to get used to the forced work/rest structure of EMOM. “The only big downside to EMOM-style training has to do with strength – if you do too much of one type of work, you may neglect other areas of training that need focus. A solution? Focus on variety in circuits.

2. Some people try too hard

One of the biggest mistakes is making each segment too difficult, so don’t do bursts of burpees followed by sprints without leaving room for a more moderate workout in between!

HOW TO PLAN YOUR EMOM TRAINING

See how to plan according to your objective / (Artem Varnitsin/EyeEm/Getty Images)

As we’ve already mentioned, EMOM workouts are highly customizable, so you can design one to meet virtually any fitness goal. The important thing to remember is that you want a period of high-intensity activity followed by a short rest. Think of a range of between 20 and 45 seconds of activity each minute.

If you’re new to EMOM training, you should start with a plan that incorporates exercises you’re familiar with and confident you can complete in the allotted time frame. Some great examples of exercises to include in a beginner’s EMOM plan include:

running sprints push-ups jump squats burpees

There are nearly limitless possibilities, just make sure you start with a routine you feel confident completing.

There is no hard and fast rule about what types of routines to include in an EMOM workout. Try workouts that will help you reach your fitness goals, whether you’re looking for an intense cardio experience or want to build strength, just be sure to mix it up into your day-to-day routine to keep boredom from undermining your motivation. .

TRY THESE EMOM WORKOUTS

Want a ready-made suggestion? Here are two EMOM-style workouts you can do no matter your fitness level.

EMOM Style: Conditioning
Time: 20 minutes

– (AVI stock/)

Repeat 5 times (each at the beginning of the minute, resting until the end of the minute before moving on to the next):

10 burpees 10 incline rows 15 wall balls 10 parked running

EMOM Style: Muscular Endurance
Time: 12 minutes

– (AVI stock/Getty Images)

Repeat 3 times (each at the beginning of the minute, resting until the end of it before moving on to the next):

30-45s side plank, right 30-45s side plank, left 30-45s lunge lunge forward while holding kettlebell in each hand 30-45s dumbbell side raises focusing on shoulders