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7 Body-sculpting, Fat-torching EMOM Workouts

Transform your body with one of these effective routines tailor-made for losing weight, increasing strength, and improving your endurance.

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7 body-sculpting, fat-torching EMOM workouts
Eugenio Marongiu / Getty
7 body-sculpting, fat-torching EMOM workouts
Eugenio Marongiu / Getty

To hear someone describe their regimen as “functional training” may elicit an eye roll. Here’s the reality, though: these days, plenty of guys aren’t shackling themselves to machines and free weights for hours on end to look like Arnold Schwarzenegger.

Instead, fit dudes are favoring shorter, more efficient workouts that get them lean, muscular, and cardiovascularly fit. People want to look damn good and be ready for anything life throws at you, be it a 10K or Spartan Race.

That’s where EMOM workouts can really shine.

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“‘Every minute on the minute’ is a creative way to end gym boredom and train your entire body,” says Javier Lee, performance enhancement specialist and fitness director at UFC Gym in SoHo. It all falls under the FIIT principle (short for frequency, intensity, time, and type): If you train about three to five times a week at a challenging intensity for as little as 20 minutes to an hour, you’ll build a stronger, leaner body. All of this is possible with EMOMs.

“EMOMs are one of my favorite workouts for clients who are in a time crunch, because it allows you to get in a good number of reps and sets in a short amount of time,” adds Kenny Valentin, C.P.T., head strength and conditioning coach at UFC Gym in SoHo. “With EMOMs, you can easily work in cardio and strength.”

All these workouts can be implemented into your regimen. Depending on the style of your program, work in these routines about two or three times per week. Make sure you designate 5-10 minutes pre-workout to perform a solid warmup comprising mobility drills and dynamic stretching.

On all EMOMs, perform each exercise for the prescribed number of reps, then rest for the remaining seconds in that minute. Move on to the next exercise in chronological order.

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Directions

EMOM 1: Weight loss

How to do it: Since your overall goal is to burn as many calories as possible, you need to give maximum effort. You want to train at 75%-85% of your estimated maximum heart rate, Lee says, so the intensity level should range from 7.5-8.5 on a 10-point scale, 10 being the most laborious. Complete three 10-minute rounds.

EMOM 2: Endurance

How to do it: Complete three 4-minute rounds.

EMOM 3: Strength

How to do it: Complete three 6-minute rounds.

EMOM 4: Combo

How to do it: Complete three 18-minute rounds. Rest 2-3 minutes between rounds.

EMOM 5: Weight loss

How to do it: Complete two or three 10-minute rounds, depending upon how much time you have.

EMOM 6: Strength

How to do it: This is a three-part EMOM. Complete three 3-minute rounds, resting 2-3 minutes between each. Break it down as follows:

  • Minutes 1-3: work up to 75% of your 1RM for 4 to 6 reps
  • Minutes 4-7: stay at 75% of your 1RM keep rep range around 4 to 5
  • Minutes 8-10: work up to 85% of your 1RM for 3 reps

EMOM 7: Muscle endurance

How to do it: This is similar to the muscle- and strength-building EMOM, except you’ll perform more reps with less weight. Complete three 3-minute rounds, resting 2-3 minutes between each. Break it down as follows:

  • Minutes 1-3: work up to 60% of your 1RM for 8 to 10 reps
  • Minutes 4-7: stay at 70% of your 1RM keep rep range around 8 to 10
  • Minutes 8-10: work up to 75% for 6 reps

Routine

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Print

EMOM 1: Weight Loss

Do 3 rounds

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 3

Jump Rope

Equipment
Jump Rope
Sets
--
Reps
1 min.
Rest
0 sec.
Exercise 2 of 3

Kettlebell Swing

Equipment
Kettlebells
Sets
--
Reps
20
Rest
Remainder of minute
Exercise 3 of 3

Shadow Box

Equipment
No Equipment
Sets
--
Reps
1 min.
Rest
0 sec.
Exercise 4 of 3

Stepup

Equipment
Dumbbells
Sets
--
Reps
1 min.
Rest
0 sec.
Exercise 5 of 3

Short Sprint

Equipment
No Equipment
Sets
--
Reps
1 min.
Rest
0 sec.
Exercise 6 of 3

Goblet Squat

Equipment
Kettlebells
Sets
--
Reps
15
Rest
Remainder of minute
Exercise 7 of 3

Battle ropes wave to jumping jack

Equipment
Sets
--
Reps
1 min. (30 sec. each)
Rest
0 sec.
Exercise 8 of 3

Mountain Climber

Equipment
Medicine Ball
Sets
--
Reps
1 min.
Rest
0 sec.
Exercise 9 of 3

Plank

Equipment
No Equipment
Sets
--
Reps
1 min.
Rest
0 sec.
Exercise 10 of 3

Dumbbell Thruster

Equipment
Dumbbells
Sets
--
Reps
1 min.
Rest
0 sec.

EMOM 2: Endurance

Do 3 rounds

Exercise
Equipment
Sets
Reps
Rest
Exercise 11 of 3

Sled push

Equipment
Sets
--
Reps
30 yards
Rest
Remainder of minute
Exercise 12 of 3

Burpee

Equipment
No Equipment
Sets
--
Reps
10
Rest
Remainder of minute
Exercise 13 of 3

Sprint

Equipment
No Equipment
Sets
--
Reps
40 yards
Rest
Remainder of minute
Exercise 14 of 3

Kettlebell Swing

Equipment
Kettlebells
Sets
--
Reps
15
Rest
Remainder of minute

EMOM 3: Strength

Do 3 rounds

Exercise
Equipment
Sets
Reps
Rest
Exercise 15 of 3

Double kettlebell squat press

Equipment
Kettlebells
Sets
--
Reps
10
Rest
Remainder of minute
Exercise 16 of 3

Farmer’s Walk

Equipment
Dumbbells
Sets
--
Reps
30 yards
Rest
Remainder of minute
Exercise 17 of 3

Pullup

Equipment
Pullup Bar
Sets
--
Reps
10
Rest
Remainder of minute
Exercise 18 of 3

Tire Flip

Equipment
Sets
--
Reps
1 min.
Rest
0 sec.
Exercise 19 of 3

Bentover Row

Equipment
Barbell
Sets
--
Reps
10 reps (each side)
Rest
Remainder of minute
Exercise 20 of 3

Deadlift

Equipment
Barbell
Sets
--
Reps
10 reps.
Rest
Remainder of minute

EMOM 4: Combo

Do 3 rounds

Exercise
Equipment
Sets
Reps
Rest
Exercise 21 of 3

Kettlebell Swing

Equipment
Kettlebells
Sets
--
Reps
1 min.
Rest
0 sec.
Exercise 22 of 3

Dumbbell Overhead Press

Equipment
Dumbbells
Sets
--
Reps
1 min.
Rest
0 sec.
Exercise 23 of 3

Farmer’s Walk

Equipment
Dumbbells
Sets
--
Reps
1 min.
Rest
0 sec.
Exercise 24 of 3

Battle ropes

Equipment
Rope Attachment
Sets
--
Reps
1 min.
Rest
0 sec.
Exercise 25 of 3

Burpee

Equipment
No Equipment
Sets
--
Reps
5 w/ 10-second squat hold
Rest
Remainder of minute
Exercise 26 of 3

Ball Slam

Equipment
Medicine Ball
Sets
--
Reps
1 min.
Rest
0 sec.
Exercise 27 of 3

Shadow Box

Equipment
No Equipment
Sets
--
Reps
1 min.
Rest
0 sec.
Exercise 28 of 3

Sled push

Equipment
Sets
--
Reps
1 min.
Rest
0 sec.
Exercise 29 of 3

Sprint

Equipment
No Equipment
Sets
--
Reps
1 min.
Rest
0 sec.
Exercise 30 of 3

Bench Press

Equipment
Barbell
Sets
--
Reps
1 min.
Rest
0 sec.
Exercise 31 of 3

Situp

Equipment
No Equipment
Sets
--
Reps
1 min.
Rest
0 sec.
Exercise 32 of 3

Plank/Side Plank Combo

Equipment
No Equipment
Sets
--
Reps
1 min.
Rest
0 sec.
Exercise 33 of 3

Pushup

Equipment
Sets
--
Reps
1 min.
Rest
0 sec.
How to
Exercise 34 of 3

Tire Flip

Equipment
Sets
--
Reps
1 min.
Rest
0 sec.
Exercise 35 of 3

Kettlebell Swing

Equipment
Kettlebells
Sets
--
Reps
1 min.
Rest
0 sec.
Exercise 36 of 3

Bodyweight Squat

Equipment
No Equipment
Sets
--
Reps
1 min.
Rest
0 sec.
Exercise 37 of 3

Plank

Equipment
No Equipment
Sets
--
Reps
1 min.
Rest
0 sec.
Exercise 38 of 3

Mountain Climber

Equipment
Medicine Ball
Sets
--
Reps
1 min.
Rest
2 min.

EMOM 5: Weight loss

Do 2-3 rounds

Exercise
Equipment
Sets
Reps
Rest
Exercise 39 of 3

Jump Squat

Equipment
No Equipment
Sets
--
Reps
10
Rest
Remainder of minute
Exercise 40 of 3

Kettlebell Swing

Equipment
Kettlebells
Sets
--
Reps
10
Rest
Remainder of minute
Exercise 41 of 3

Pushup

Equipment
Sets
--
Reps
10
Rest
Remainder of minute
How to

EMOM 6: Strength

Do 3 rounds

Exercise
Equipment
Sets
Reps
Rest
Exercise 42 of 3

Bench Press

Equipment
Barbell
Sets
--
Reps
See directions
Rest
Remainder of minute
Exercise 43 of 3

Back Squat

Equipment
Barbell
Sets
--
Reps
See directions
Rest
Remainder of minute
Exercise 44 of 3

Deadlift

Equipment
Barbell
Sets
--
Reps
See directions
Rest
Remainder of minute

EMOM 7: Muscle endurance

Do 3 rounds

Exercise
Equipment
Sets
Reps
Rest
Exercise 45 of 3

Bench Press

Equipment
Barbell
Sets
--
Reps
See directions
Rest
Remainder of minute
Exercise 46 of 3

Back Squat

Equipment
Barbell
Sets
--
Reps
See directions
Rest
Remainder of minute
Exercise 47 of 3

Deadlift

Equipment
Barbell
Sets
--
Reps
See directions
Rest
2-3 min.
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