10 EMOM Workouts That Will Make You Sweat

Busy athletes usually have the tough challenge of maintaining a balance between fitness training and other responsibilities. They look for ways to train without losing intensity and giving up on their “non-gym” commitments. So, their challenge is not just to train harder but also smarter.

The concept of EMOM training has become pretty popular among the CrossFit community. That’s because this workout can help an athlete build endurance and muscle strength and acquire athletic skills. With so many variations to go with, you can customize your EMOM training regimen to help you lose fat, gain muscle, and boost your metabolism.

Introduction to EMOM Workouts

EMOM is fundamentally an interval training workout involving a particular number of sets or reps of specific exercises performed at the start of every minute. If you do the required number of reps within a minute with some seconds to spare, you may rest in those seconds. For instance, if you perform a set of 15 pushups in 30 seconds, you can sit down for the remaining 30 seconds to recover. Once the minute is over, you will have to get started with another exercise.

EMOM workouts are fast-paced and high-intensity, but they allow you to maximize the time you can rest by being more agile with your movements. This lets you recover well while you exercise and still reach your workout goals of the day.

What are the Benefits of EMOM Workouts?

Incorporating EMOM workouts into your fitness regimen is easy; you just have to be willing to stay agile and keep up with the allotted time. This workout plan has plenty of benefits to offer, some of which are discussed as under:

Great for cardiorespiratory health

The speed through which you can rip all your reps dictates the amount of recovery time you can have every minute during EMOM workouts. This means if you slow down, you will have less time to rest. The primary goal of working out this is to keep the pace up even if you feel tired, or you will miss out on the incentive in the form of that resting period. This workout regimen keeps your heart rate up.

Exercises that get your heart rate up and blood pumping fast give your lungs a bit tough challenge. For the first few days, you may feel like running out of breath pretty quickly when exercising. But eventually, you will be able to train more without having heavy breaths too often, which is a sign of good cardiorespiratory health. This will enhance your ability to perform even more strenuous workouts while keeping your fatigue at bay for an extended duration.

Time Efficient

Fitting a workout regimen between the day’s errands can be a challenging matter for fitness enthusiasts. Eventually, they end up struggling to find a balance. Moreover, it can be hard for you to navigate the type of exercise you must perform in a day. All these challenges emanate from a lack of planning or longer workout sessions.

With EMOM workouts, you can solve these concerns pretty conveniently, as you will exercise more in a short time and achieve your fitness goals without sacrificing your efficiency in your day-to-day tasks.

This is because these workouts invoke a sense of urgency when you exercise. On average, a session lasts around ten minutes, after which you can do other exercises to fill up your workout time with other types of training or start another EMOM session.


Many EMOM workouts involve bodyweight training, which means you can exercise wherever you want, be it a gym or a training space in the home. Not only will this reduce the number of missing WODs, but you will also be able to save a significant amount of time required for traveling or walking to the gym.


The best thing about EMOM is that it doesn’t come with set rules that you must adhere to. You can modify this workout structure according to your preferences or fitness objectives. For instance, you can add bodyweight workouts, weight training exercises, and resistance band workouts to your EMOM workout plan. This allows you to customize your training regimen to meet your fitness goals, be it endurance, strength, power, or speed.

With EMOM exercises, you can seamlessly and quickly switch between strength training and cardio workouts. This way, you can train several muscle groups in one session in a way and sequence of your choice.

Agility building

With EMOM workouts, you can choose how agile you want to be with your exercises. The first few days of training will understandably be challenging as you are setting the rhythm. But you will eventually become agile the way you desired. You can set the number of reps for each workout or give each set the same number of reps; your choice.

EMOM Workouts To Make You Sweat

Before you start exercising using the EMOM model, you have to be sure about your fitness goals. You can switch between cardio and strength exercises during a session if you want to build strength and endurance. Similarly, if you want to bulk up the muscle mass while also building endurance, you can switch between muscle-building and cardio workouts.

You may also increase the number of reps or add more weight to make your workouts more challenging. And if you are agile enough, you can perform two different exercises in one minute. For example, ten pushups and ten squats in the same minute will get your heart pumping extra fast.

Now, let’s have a quick overview of the exercises you can perform during an EMOM session.

Workout 1: Burpees and Rowing

  • 12-15 cal rows for an even number of minutes
  • 8 burpees for an odd number of minutes

This EMOM workout is optimum for cardio health. Perform this workout for 20 minutes

Workout 2: Burpees and kettlebell swings

  • Six burpees
  • Six kettlebell swings

Repeat for 12 minutes.

Workout 3:  Burpees and deadlifts

  • 8 deadlifts for off number of minutes
  • 6 burpees for an even number of minutes

Repeat these workouts for 16 minutes.

Workout 4: Bodyweight Exercise

  • 5 crunches
  • 5 box jumps
  • 5 pull-ups
  • 5 push-ups

Repeat for 20 minutes.

Workout 5: Thrusters, KettleBell Swings, and Box Jumps

  • 5 thrusters
  • 5 KettleBell swings
  • 5 box jumps

Perform this workout for 30 minutes.

Workout 6: Cardio Workout

  • 2 burpees
  • 2 air squats
  • 2 high knees
  • 25-meter sprint

Perform 20 EMOMs of this workout.

Workout 7: Upper-Body Workout

  • 15 pull-ups in the first minute
  • 20 push-ups in the second minute
  • 10 burpees in the third minute

Repeat the workout for 12 minutes

Workout 8: Squat Cleans

  • 1 squat clean with 85% 1RM

Perform this workout for ten minutes

Workout 9: KettleBell

  • 10 KettleBell swings in the first minute
  • 15 goblet squats in the second minute
  • 20 KettleBell swings in the third minute

Repeat this workout for 12 minutes.

Workout 10: Snatches and Burpees

  • 15 Dumbbell snatches with alternating arms for an odd number of minutes
  • 15 Burpees for an even number of minutes

Perform this workout for 10 minutes.

Wrapping Up

Do you want to push your intense training limits for optimum strength and endurance? EMOMs are unquestionably the way to go. These workouts keep you right on track regardless of your training goals. This is because they give your body a new challenge in every minute of the workout session. Not only do these workouts make you more agile, but they also contribute to better competitive performance.