Wellness
EMOM is short for "every minute on the minute." This form of exercise is quick and efficient; it will get your heart rate elevated fast while simultaneously building muscle strength and endurance. To start an EMOM, you select an exercise and choose the allotted number of reps you'd like to perform within the minute. The goal is to finish as quickly as possible, with the correct form, so you can get a longer break between sets.
In the 5-minute EMOM below, you'll complete the designated number of reps for each exercise listed without a break in between, and once you're finished, you'll rest until the next minute begins. At the top of the next minute, you'll repeat all the exercises again and rest until the following minute beings. Your goal is to complete this cycle for a total of 5 times.
A friendly tip before you begin is to make sure you have at least 20 seconds of rest between each set. Also, note if you're finishing with more than 30 seconds on your time. If so, add two additional reps to each exercise. (i.e., 4-inchworms would become 6-inchworms, etc.)
The goal of an EMOM is to challenge yourself and work towards simultaneously developing cardiovascular endurance, as well as muscle strength and endurance.
Exercise 1: Inchworms
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To do inchworms, start standing, hinge from your hips into a forward fold, and walk your hands out to a high plank. Walk your hands back to your feet and roll up to standing. For a set of 4 reps, repeat 3 more times.
Note: In your high plank position, ensure your shoulders are stacked on top of your elbows and wrist, and keep your hips in line with your shoulders. Also, if you have tight hamstrings, you can bend your knees as you roll down.
*Increase reps as needed.
▲Exercise 2: Shoulder Taps
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When you end your last inchworm, hold your high plank position. Alternate tapping your opposite hand to your opposite shoulder for 4 total reps, then hold your high plank.
Note: Aim to keep your hips steady and try to avoid rocking from side to side as you tap your shoulders.
*Increase reps as needed.
▲Exercise 3: Up/Downs
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Move into up/downs by starting from the high plank hold you're in after your shoulder taps. Bring one forearm forward to the ground and then allow the other to follow. From here, come back up on one hand, then allow the other forearm to follow.
Up and Down is considered one rep. Ensure that you're switching the arm you bring down and up each time so you're even on both sides. Hold your forearm plank on your last one.
*Increase reps as needed.
▲Exercise 4: Plank Reaches
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Start from your forearm plank position. Alternate lifting and tapping one hand forward at a time. You should aim to completely straighten your arm as you extend and tap. Hold your forearm plank after your last tap.
*Increase reps as needed.
▲Exercise 5: Hip Dips
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Start from your forearm plank position, press into your forearms and the balls of your feet, pivot one hip down to your mat, lift your hip back to the center, and repeat on the other side.
Complete 4 reps, then rest until your next minute begins.
▲Final Notes:
Try to have at least 20 seconds of rest between sets and if you're getting more than 30 seconds of rest add more reps equally by twos to each exercise.
Repeat this EMOM 5 times for a focused warm-up, workout finisher, or when you're low on time and simply need to get your body moving.
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