EMOM Workouts: Versatile & Challenging

EMOM means “every minute on the minute”, and are fantastic workouts when time is limited.

The structure of EMOM workouts are pretty straightforward, and can be scaled to suit every fitness level, from beginners to elite athletes.

Most EMOM workouts last between 10 to 30 minutes, but there are variations.

One of the benefits of EMOM is that they can be designed to challenge and develop a wide range of different aspects of your fitness. They can be programmed to train:

  • Strength
  • Endurance
  • Coordination
  • Technique under fatigue
  • Conditioning
  • Pacing
  • Mental toughness

How to EMOM

Using a timer or WOD app, on each minute, perform the exercise(s). You then rest the remainder of each minute. When the next minute starts, you begin the next exercise(s). Repeat this process until the workout is complete.

The structure of EMOM’s makes the workouts intense and time efficient. Due to the time pressure, form can suffer. Always complete each rep correctly and modify if necessary.

EMOM for Runners

You can involve any exercise you want, especially the ones you are weak at to improve them. But you should change the routine regularly.

EMOM Workout For Runners

20 minute EMOM: 20 second isometric hold + 10 reps

Forearm Plank, then Dolphin Plank

Side Plank, then Lateral Leg Lift

Banded Glute Bridge, then Abductor Pulse

Superman, then Banded Reverse Hyper

Stephanie Harboe is a RRCA-certified running coach and NASM-certified personal trainer.

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