Adding a variety of exercises to your workout is key to maintaining a good fitness program. So today I thought I should touch on the training style of EMOM and break it down for you.
EMOM stands for “Every Minute On the Minute” so you have 1 minute complete the designated amount of reps and rest. For example; you may do 12 squats in 40 seconds, which means you have 20 seconds to rest before you start your set again. Commonly EMOM training sessions run from 10 to 30 minutes depending on your overall goal, cardiovascular endurance or muscular endurance.
For muscular endurance you will need a moderately heavy weight, Approximately 40% to 60% of your 1 rep max = 3 – 5 reps per minute
For cardiovascular endurance you will need light to moderate weight, ranging from bodyweight to 30% of you 1 Rep max = 8 – 25 (max) reps per minute
This style of training may sound a bit intense, but once you start its great fun. The EMOM gives you the ability to a challenging intensity whilst still keeping good form and technique (unlike a AMRAP).
So why should you include an EMOM workout into your training schedule. Firstly it’s a great way to increase muscular, cardiovascular and lactic acid endurance. Training these groups will have a profound impact on your body and dramatically increase your fitness levels. Secondly, EMOM’s are time efficient, you can get a challenging workout into a small window of time. Finally, you can work your body at an adequate intensity without sacrificing a biomechanical quality. Due to the rest periods, your body has suitable time to recover without excessive stress.
At Body Revival we incorporate EMOM workouts at our Fairy Meadow studio for our personal training and group fitness clients. If you want to find out more contact us today for a free training session. Remember the new year is coming and it’s time to revive your body.