If you enjoy life with health and exercise, then EMOM exercises are just what you should take up or try next. EMOM refers to workouts on the minute every minute and is a form of high-intensity training interval training (HIIT).
The aim is to challenge yourself within 60 seconds to complete a number of repetitions or reps of an exercise and still have time to spare in the same minute for a fast rest. You perform the same loop for the entire duration of your workout until you have completed 60 seconds.
Sounds rough? This is why EMOM workouts are commonly intended for individuals who enjoy a challenge and are already used to working out. It is not ideal to try this for beginners as these individuals are more likely to get injured rather than reap any benefits from EMOM workouts.
Benefits of EMOM workouts
Some of the main advantages of EMOM workouts include the following:
- EMOM workouts can be performed for even short periods of time because they are a sort of HIIT, which can be fitted into every part of your day no matter how busy you are.
- Aerobic exercises are based on EMOM workouts, which means you can perform them without needing a gym or other equipment.
- Inside your EMOM workout, it is very easy to put in a large range of aerobic exercises, so it is not likely to become repetitive or monotonous.
- Even if you do them for a total time of 30 minutes a day, an EMOM workout will help you lose fat and improve your metabolism pretty fast.
Side effects of EMOM workouts
EMOM workouts aren’t for everybody, as described before. Even if you’re not a fitness beginner, before you start this form of exercise and get a trainer to teach you how to do it properly, you should consult a doctor. This will not only help you avoid accidents but also ensure that this flexible fitness routine gives you the full benefit. Besides this, when doing EMOM workouts, there are two big mistakes people can make.
Within the allocated minute, you are expected to fit in an acceptable rest time. This period of rest is important since it gives the heart time to heal and the body time to recover. It will not help you burn fat by not oscillating between rest and peak exercise. Instead, fractures, spasms, and other complications can be caused.
As per the needs of the trainee, EMOM workouts are assessed and personalized. The objective is to burn fat and gradually improve stamina. This is why it’s detrimental to overdo EMOM workouts. Overdoing it will wear you out too easily, leading to an injury, or worse.
How to do EMOM workouts right
A wide range of exercises can be used in your EMOM workout, including pushups, squats, lunges, crunches, burpees, and jumping jacks. You might also use weights or a jump rope to add variety to your exercises. Here is what you need to do before you get started:
Timing is everything, so find a timer or stopwatch that really works well and can be handheld.
Preplanning the entire workout, including how many reps within a minute you can perform realistically and how to accommodate an appropriate rest period.
During your workout, do not forget to warm up before and cool down.
Hydrate yourself adequately in case you need to during the workout, and hold a water bottle close by.
Then slow down when you feel a spasm or pain, stop and check yourself. If you get hurt, stop exercising immediately, see a doctor quickly, and do not overlook it.