In a hurry? This EMOM workout is a highly effective way to burn fat and build muscle in double-quick time.
Let’s start at the beginning – EMOM stands for ‘every minute on the minute’, and refers to a specific type of workout that is great for your fitness levels. Why? Because it’s a workout protocol for which you complete a predetermined number of reps of a particular exercise in just 60 seconds. The time that remains in the 60-second block will be your recovery time before you move onto the next exercise, starting on the next minute. The take-home? The quicker you complete the task, the more rest you earn before getting a sweat on again. Phew!
Try this 10-minute full-body home workout
How to do this EMOM workout:
To give it a go, set a timer for seven minutes and then, at the start of each minute, complete move one, move two, move three, and so on. Don’t forget to take the remaining amount of the minute as rest until the next minute of exercise begins. For example, if your plank to chair squats take 20 seconds, you’ll have 40 seconds of rest. Go fast and hard to reap the recovery rewards. Let’s go!
- Minute 1: 12 Plank to chair squats
- Minute 2: 12 Side lunges (6 each side)
- Minute 3: 12 Tap push-ups
- Minute 4: 12 Burpees
- Minute 5: 20 Mountain climbers (10 each side)
- Minute 6: 10 Lunge kick-throughs (5 each side)
- Minute 7: Sweeping scissors (30 secs each side)
Keep reading for full workout instructions.
Minute 1: 12 Plank to chair squats
A low-impact move that works the core, glutes and legs.
- Start in a plank position with arms and legs extended; hands shoulder-distance apart (A).
- Walk or jump both feet outside your hands, coming into a low squat. Imagine you are sitting back into a chair and pressing your weight through your heels (B).
- Reach your arms above your head, keeping the back straight and chest lifted (C).
- Bring both hands to the floor to return to the start, then repeat the entire sequence.
Minute 2: 12 Side lunges (6 each side)
Strengthens the quads, glutes and hamstrings, while also targeting the inner and outer thighs.
- Stand with your legs slightly wider than shoulder-distance apart and toes pointing forward (A).
- Shift your weight onto one leg by bending the knee until it reaches a 90-degree angle; the other leg is straight (B).
- Return to centre and switch sides, then continue alternating for 12 reps.
Minute 3: 12 Tap push-ups
Works the chest, shoulders, triceps, biceps, core, and back all at once.
- Begin in a high plank position, with hands under shoulders and feet hip-width apart (A).
- Keep your abdominals and legs tight as you slowly lower your chest toward the ground, with elbows bending and pointing behind you.
- Exhale as you push back up to plank, then lift you right hand to tap your left shoulder at the top (B). Repeat with the other arm (left hand taps right shoulder), then repeat the entire sequence 11 more times.
Minute 4: 12 Burpees
A full-body move that increases your heart rate and burns calories fast.
- Drop into a crouched position (A).
- Jump (or walk) both feet back into a high plank position, with hands below shoulders, body long and abs tight (B).
- Jump (or walk) both feet back towards your hands, then explode up into the air by jumping as high as you can and reaching arms up (C). Repeat.
Minute 5: 20 Mountain climbers (10 each side)
Revs heart rate while working shoulders, biceps, triceps, chest, obliques, abs, quads and hamstrings.
- Start in a high plank position, with arms and legs long, abs engaged and body straight. Squeeze your glutes and draw your shoulders away from your ears.
- Pull your right knee into your chest (A). As the knee draws to the chest, squeeze your abs even tighter to be sure your hips don’t sag.
- Quickly switch to pull the left knee towards chest (B). Continue to switch knees (right, left, right, left), always switching simultaneously so that you are using a ‘running’ motion.
- As you begin to move quicker, be doubly aware of your form and core engagement.
Minute 6: 10 Lunge kick-throughs (5 each side)
Shapes the bottom, tones legs and strengthens the core.
- Stand tall with your feet hip-distance apart.
- Take a large step backward with the right foot and lower your body toward the floor (A). Both knees should be bent at a 90-degree
angle at the bottom of the lunge.
- Straighten your left leg and kick your right foot forward to hip height or higher if possible (B).
- Repeat five times on the same side, then switch legs.
Minute 7: Sweeping scissors (30 secs each side)
A core move that strengthens your mid section, plus stretches the hamstrings and lower back.
- Start lying on a mat with arms over your head and legs long (A).
- Sweep your arms down to the sides and then draw your head, neck and shoulders off the mat, reaching arms long and lifting one leg up (B). Reach arms to either side of the lifted leg.
- Roll back down to the mat, lowering your leg as you do, and repeat on the other side (C).