Take our FREE 1 Minute Quiz to find out EXACTLY what Diet & Training is Best for You.


Take our FREE 1 Minute Quiz to find out EXACTLY what Diet & Training is Best for You.

You may regret reading this blog….

 Because you are about to have a LOVE//HATE relationship with the style of training we are showing you today!

Do you think the “longest minute” is …

  • When you are HANGRY and are staring at the microwave countdown?
  • When you are grinding out that BORING steady-state on a treadmill?
  • When it’s 4:59 and you get to clock out at 5 pm?

Our answer is … NONE OF THE ABOVE … it’s EMOM.

EMOM stands for EVERY MINUTE ON THE MINUTE. As the name suggests, essentially, you start a new movement with a specific rep goal every minute. Once you complete the prescribed number of reps, you get to recover for the rest of the minute before moving on to the next exercise.

Your rest time is factored into each minute. This means the slower you work, the less rest you get! But on the flip side, the quicker you get through the reps, the more time you have to rest.

In this follow-along video above, your goal will be to finish the WORK portion in 45 seconds or less so that you have AT LEAST 15 seconds to recover! 

Minute 1: Preloaded BB or DB Clean and Press (15 reps)
Minute 2: Push-ups (15 reps)
Minute 3: V-Ups (20 reps)
Minute 4: Burpees (15 reps)
Minute 5: Plank With Shoulder Taps (20 reps alternating sides)
Minute 6: Wall balls or Ball Toss Up (20)
Minute 7: Box or Bench Jumps (15)
Minute 8: Weighted Russian Twist (20)
Minute 9: Donkey Kick Ups (10) or Handstand Push-Ups (5)
Minute 10: Jump Rope (75 Revolutions)
*Rest – 1 to 5 min and then repeat as many rounds as you want to go!
We suggest 3 rounds for 30 min of WORK!

You may HATE EMOM while you are DOING IT. But here are some reasons to LOVE IT!!

EMOM is VERY versatile and can be adjusted to fit ANY fitness level or goal…
An EMOM workout can be all cardio, could be bodyweight, or it could incorporate the use of weights and even gym equipment. Many people do their actual weight training this way. All of this depends on your goals.

EMOM requires little to no thinking…
Because the CLOCK decides when you will be working and when you will be resting, these workouts are pretty much .. thought-free! All you have to do is come up with a workout and have a timer! But we even have that part covered for you today! You just have to follow along! 

EMOM is great for measuring progress week to week and even round to round…
For example, Week 1, you may only be able to complete 10 burpees every minute while trying to complete the work in under 40 seconds (leaving you 20 seconds of rest every minute). Week 2, if you can do MORE in that same amount of time, you have progressed!

EMOM never gets boring….
There are endless styles and combinations. With a little creativity, you could come up with hundreds of EMOM workouts!



While EMOM is great for almost everyone (especially since it can be adjusted to YOUR fitness level), to optimize your fitness goals, you need to train and eat based on your individual body type.

We have a FREE BODY TYPE QUIZ that breaks this all down for you! It’s only 5 questions and will be really helpful when trying to figure out how you should structure your workouts and diet plan…. CHECK IT OUT HERE!