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The 2 Best EMOM Workouts for a Tight, Toned Physique

You've heard of HIIT intervals, now try using the clock to time your short bursts.

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Kettlebell Swing
francesco / Getty
Kettlebell Swing
francesco / Getty

In an EMOM, you execute a specific exercise every time the clock hits :00 for a certain number of reps; then rest for the remainder of the minute. “It’s body-changing because it’s structured to manage muscle fatigue, avoid muscular failure, and implement progressive overload,” says Watkins. It also means you can go at your own pace within the interval—although we bet you’ll try to go quickly to get in more rest.

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In workout 1, each exercise corresponds with a minute of the workout. Use medium to heavy dumbbells and kettlebells. In workout 2, each even minute should be exercise 1 and each odd should be exercise 2.

Routine

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Workout 1

5 Min. EMOM

Exercise
Equipment
Sets
Reps
Rest
Exercise 2 of 7

Kettlebell Swing

Equipment
Kettlebells
Sets
1
Reps
10
Rest
--
Exercise 4 of 7

Bear Crawl

Equipment
Sets
1
Reps
20 sec.
Rest
--
Exercise 5 of 7

Biceps Curl

Equipment
Dumbbells
Sets
1
Reps
--
Rest
--
How to
Deadlift to biceps curl

Workout 2

10 Min. EMOM

Exercise
Equipment
Sets
Reps
Rest
Exercise 6 of 7

Box Jump

Equipment
Box
Sets
5
Reps
10
Rest
--
Exercise 7 of 7

Pushup

Equipment
Sets
5
Reps
10
Rest
--
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