HIIT workouts, including EMOM, can be a great choice for when you're short on time. It not only pumps up your heart rate, but it may also lower your blood pressure and blood sugar levels, leading to improved cardiometabolic health, per a 2021 study published in The Journal of Physiology. What's more, EMOM gives you a lot of flexibility in terms of exercise selection. "You can use an EMOM workout for pretty much any training goal, power, strength, aerobic, anaerobic, or skill," Gede Foster, a professional personal trainer, told Women's Health.
This training method also makes it easier to plan your workouts around your schedule. A typical EMOM session takes anywhere between four and 45 minutes, depending on what exercises you have in mind (via SELF). "The work/rest ratios are systematically programmed so you have the urgency to finish the reps in a given time, giving you adequate rest and not losing time in-between sets," explained personal trainer Lee Turkington (via Women's Health). You simply choose a few exercises, decide the number of reps you'll complete in 60 seconds or less, and start moving.
EMOM workouts are suitable for both individual and group training, and you can easily measure your progress. For example, you may complete 10 push-ups per minute during the first week, 15 push-ups per minute during the second week, and so on. Plus, you can try to do more reps in less time, or perform more advanced movements to push your limits.
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