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If you are tired of simple aerobic workouts and want a refresher, then you can try the new workout that is expected to become the new fashion – And its name, EMOM (Every Minute on the Minute)
Every minute counts in gymnastics too, and a different type of aerobic training is based on this philosophy, the EMOMi.e. Every Minute on the Minute.
It’s about a circuit training session that involves performing an exercise for a specific amount of time or a specific number of repetitions in less than a minute. Then you move on to start another exercise for the same amount of time at the start of the next minute.
“In this interval training, you try to complete a certain number of repetitions in one minute. Ideally, you plan your reps or distance so that you rest just before the end of the minute and recover just before starting the exercise the next minute,” explains Sarah Pace, certified personal trainer.
The benefits of training
Depending on how you structure the exercises, this form of exercise strengthens your cardiovascular system (heart and lungs), muscular system, endurance, and even discipline and determination as you focus on timing and completing each interval. .
A study published in the International Journal of Environmental Research and Public Health supports the many health benefits of interval training, from metabolism to endurance to aerobic fitness. Additionally, research notes that interval training makes exercise more attainable for those who are short on time.
One of the reasons EMOM training is so effective is because you literally time each exercise and part of the training is keeping pace with the clock – so there is no wasted time.
Create your own workout
Pick five to eight cardio exercises that you’re familiar with, grab a timer, and start moving. You can include jumping rope, sprinting, but also dynamic exercises by preferring exercises for the whole body. Then decide how many repetitions or for how long you will perform them. Remember to factor in some rest time before starting the next exercise just before the start of the next minute.
For example:
- In the first minute jump for 45 seconds and rest for the remaining 15 seconds.
- In the second minute do bicep curls with weights for 45 seconds and rest for the remaining 15 seconds.
- In the third minute perform tricep dips for 45 seconds and rest for the remaining 15 seconds and so on.
After you’ve completed your first workout, personal trainer Sarah Pace suggests noticing how you feel and how long your rest time was. If you need more rest time, reduce the number of repetitions or choose a different exercise.
What to watch out for
EMOM workouts are intense, especially if you are not used to this type of exercise. So stop if you feel dizzy or in pain. If you’re new to exercise in general, choose less intense, lower-impact movements. That is, replace running or jumping with brisk walking, try modified knee planks and step-forward lunges instead of jumping split squats.