EMOM Workouts for Beginners (The Ultimate Guide)

The EMOM workout is a form of high-intensity interval training distinguished from other HIIT methods like Tabata by its unique structure and pacing.

In EMOM, you perform a set number of reps within each minute, enhancing both physical endurance and mental resilience.

According to research published by the National Institutes of Health, this type of training effectively builds full-body or targeted muscle endurance, depending on the exercises chosen [1].

Originating in the early 1900s, around the same time as Tabata, EMOM is ideal for those seeking efficient, time-saving workouts, including busy professionals and fitness enthusiasts.

In my experience as a fitness trainer, clients have found EMOM particularly effective for quick, intense sessions that yield significant endurance

Read our guide on the 10 best adjustable kettlebells for home gym workouts to pick the one that will suit your needs and personal goals.

The burpee endurance ladder is one of the best EMOM workouts to include in your fitness routine and build whole-body endurance.

Bodyweight EMOM workouts, such as the burpee endurance ladder, are excellent for challenging your body's muscular endurance and cardiorespiratory capacity.

Here is the entire endurance and cardio-based EMOM workout with burpees:

1. During the first minute, you should complete one burpee.
2. When the second minute starts, complete two burpees.
3. For each following minute, you must add one burpee to complete, building up to 15 burpees in the 15th minute.
4. Since the first few minutes will be boring and you will have more time to rest, you may incorporate core exercises or wall sits.
5. In total, you will complete 120 burpees at the end of the workout.

If this beginner workout is too hard for you, exclude the push-up at the bottom of the burpee to make it easier.

However, if this isn't challenging or hard enough, you may learn how to do box jumps or do exercises with dumbbells..

"EMOM workouts are a highly effective form of training. They provide an efficient way to build muscle, strength, endurance, and overall work capacity."

- Kirsten Yovino, Certified Personal Trainer

To begin an EMOM workout, essentials include a timer, a workout plan, and water for hydration, as dehydration can lead to health issues.

While basic EMOM routines rely on bodyweight exercises, adding equipment like dumbbells or kettlebells introduces beneficial external resistance.

In my experience as a fitness trainer, clients often find that using additional weights enhances workout intensity and effectiveness.

Ensure ample space for safety and keep your workout plan accessible during the session.

Remember, proper hydration is crucial to compensate for increased body temperature and sweat loss during these workouts.

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Yes, EMOM workouts are effective. EMOM workouts are an excellent way to increase muscular endurance and improve cardiovascular fitness.

Sports Medicine research shows that EMOM workouts, with their strategic pacing, enhance both full-body and targeted muscle endurance, laying the groundwork for muscle hypertrophy and strength [2].

These concise, time-efficient workouts, typically lasting 15 minutes, are favored by busy individuals for their health benefits, including fat-burning and muscle-building.

My clients have observed significant improvements in their cardiorespiratory health, a key indicator of overall well-being and longevity, from regular EMOM sessions.

To maximize results, I recommend pairing these workouts with a diet rich in proteins and carbohydrates, which has been shown to boost workout effectiveness.

EMOM workouts usually last between 10 and 20 minutes. This amount of time is enough to build endurance and improve cardiorespiratory functions.

The duration of an EMOM workout varies based on individual goals, fitness levels, age, and experience.

Beginners often start with around 10 minutes, sufficient for building foundational muscular and respiratory endurance.

Intermediate participants, as per my training experience, may extend to 15 minutes, which, according to National Library of Medicine research, maximizes health benefits due to their advanced muscular and respiratory capabilities. [3].

Advanced lifters typically need over 15 minutes, sometimes up to 60 minutes, for significant results, a practice common among those with well-developed endurance capacities.

Your EMOM workout can have a single exercise as a general recommendation. However, it can be tailored to individual needs.

For instance, a 15-minute session could be split into three 5-minute segments, each featuring a different exercise like burpees, air squats, and plyo push-ups.

While adding variety can reduce the time spent on each exercise, I recommend the single-exercise format for targeted endurance and a diverse routine for enhancing overall body endurance and cardiorespiratory health.

You can do EMOM workouts in the morning and the evening.

Having enough carbohydrates and proteins before the workout is necessary to avoid side effects and health problems.

EMOM workouts are short and effective so they can be implemented anywhere in your daily schedule.

You shouldn’t bother about morning or evening workouts if you only have free time before lunch.

The time of the day becomes less important if you eat enough carbs and proteins, rest, and have enough energy to complete the workout.

Also, hydration and mental fatigue play a major role in the effectiveness of EMOM workouts.

You shouldn’t finish an EMOM workout without having a single drop of water since that may lead to fatal consequences, such as health problems or going unconscious.

"Because they’re designed to limit your rest periods and perform exercise after exercise, you generally won’t lift very heavy weights during EMOM workouts. That doesn’t mean that EMOM workouts in general won’t help you get stronger."

- Alex Polish, Certified Personal Trainer