Workout Routines

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.

Man working out with two kettlebells
Westend61 / Getty
Westend61 / Getty
Duration 10-60
Exercises 3-18
Equipment Yes

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.

"'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.

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

EMOM 1: Weight Loss Do 3 rounds

Exercise 1.

Jump Rope You'll need: Jump Rope How to
Jump Rope thumbnail
-- sets
1 min. reps
0 sec. rest

Exercise 2.

Kettlebell Swing You'll need: Kettlebells How to
Kettlebell Swing thumbnail
-- sets
20 reps
Remainder of minute rest

Exercise 3.

Shadow Box You'll need: No Equipment How to
Shadow Box thumbnail
-- sets
1 min. reps
0 sec. rest

Exercise 4.

Stepup You'll need: Dumbbells How to
Stepup thumbnail
-- sets
1 min. reps
0 sec. rest

Exercise 5.

Short Sprint You'll need: No Equipment How to
How To Run A Short Sprint thumbnail
-- sets
1 min. reps
0 sec. rest

Exercise 6.

Goblet Squat You'll need: Kettlebells How to
Goblet Squat thumbnail
-- sets
15 reps
Remainder of minute rest

Exercise 7.

Battle ropes wave to jumping jack How to
Man exercising with battle ropes thumbnail
-- sets
1 min. (30 sec. each) reps
0 sec. rest

Exercise 8.

Mountain Climber You'll need: Medicine Ball How to
Mountain Climber thumbnail
-- sets
1 min. reps
0 sec. rest

Exercise 9.

Plank You'll need: No Equipment How to
Plank thumbnail
-- sets
1 min. reps
0 sec. rest

Exercise 10.

Dumbbell Thruster You'll need: Dumbbells How to
exercise image placeholder
-- sets
1 min. reps
0 sec. rest

EMOM 2: Endurance Do 3 rounds

Exercise 1.

Sled push How to
Man pushing prowler thumbnail
-- sets
30 yards reps
Remainder of minute rest

Exercise 2.

Burpee You'll need: No Equipment How to
Burpee thumbnail
-- sets
10 reps
Remainder of minute rest

Exercise 3.

Sprint You'll need: No Equipment How to
Man sprinting on track thumbnail
-- sets
40 yards reps
Remainder of minute rest

Exercise 4.

Kettlebell Swing You'll need: Kettlebells How to
Kettlebell Swing thumbnail
-- sets
15 reps
Remainder of minute rest

EMOM 3: Strength Do 3 rounds

Exercise 1.

Double kettlebell squat press You'll need: Kettlebells How to
Man doing double kettlebell press thumbnail
-- sets
10 reps
Remainder of minute rest

Exercise 2.

Farmer's Walk You'll need: Dumbbells How to
Farmer's Walk  thumbnail
-- sets
30 yards reps
Remainder of minute rest

Exercise 3.

Pullup You'll need: Pullup Bar How to
Exercise: How to do an Eccentric Pullup thumbnail
-- sets
10 reps
Remainder of minute rest

Exercise 4.

Tire Flip How to
How To Do A Tire Flip thumbnail
-- sets
1 min. reps
0 sec. rest

Exercise 5.

Bentover Row You'll need: Barbell How to
Bent Over Row  thumbnail
-- sets
10 reps (each side) reps
Remainder of minute rest

Exercise 6.

Deadlift You'll need: Barbell How to
Deadlift  thumbnail
-- sets
10 reps. reps
Remainder of minute rest

EMOM 4: Combo Do 3 rounds

Exercise 1.

Kettlebell Swing You'll need: Kettlebells How to
Kettlebell Swing thumbnail
-- sets
1 min. reps
0 sec. rest

Exercise 2.

Dumbbell Overhead Press You'll need: Dumbbells How to
Dumbbell Overhead Press  thumbnail
-- sets
1 min. reps
0 sec. rest

Exercise 3.

Farmer's Walk You'll need: Dumbbells How to
Farmer's Walk  thumbnail
-- sets
1 min. reps
0 sec. rest

Exercise 4.

Battle ropes You'll need: Rope Attachment How to
Battle ropes thumbnail
-- sets
1 min. reps
0 sec. rest

Exercise 5.

Burpee You'll need: No Equipment How to
Burpee thumbnail
-- sets
5 w/ 10-second squat hold reps
Remainder of minute rest

Exercise 6.

Ball Slam You'll need: Medicine Ball How to
Ball Slam thumbnail
-- sets
1 min. reps
0 sec. rest

Exercise 7.

Shadow Box You'll need: No Equipment How to
Shadow Box thumbnail
-- sets
1 min. reps
0 sec. rest

Exercise 8.

Sled push How to
Man pushing prowler thumbnail
-- sets
1 min. reps
0 sec. rest

Exercise 9.

Sprint You'll need: No Equipment How to
Man sprinting on track thumbnail
-- sets
1 min. reps
0 sec. rest

Exercise 10.

Bench Press You'll need: Barbell How to
Bench Press thumbnail
-- sets
1 min. reps
0 sec. rest

Exercise 11.

Situp You'll need: No Equipment How to
5 CrossFit Workouts You Can Do With Only Dumbbells thumbnail
-- sets
1 min. reps
0 sec. rest

Exercise 12.

Plank/Side Plank Combo You'll need: No Equipment How to
Bird-dog thumbnail
-- sets
1 min. reps
0 sec. rest

Exercise 13.

Pushup How to
Pushup  thumbnail
-- sets
1 min. reps
0 sec. rest

Exercise 14.

Tire Flip How to
How To Do A Tire Flip thumbnail
-- sets
1 min. reps
0 sec. rest

Exercise 15.

Kettlebell Swing You'll need: Kettlebells How to
Kettlebell Swing thumbnail
-- sets
1 min. reps
0 sec. rest

Exercise 16.

Bodyweight Squat You'll need: No Equipment How to
Bodyweight Squat thumbnail
-- sets
1 min. reps
0 sec. rest

Exercise 17.

Plank You'll need: No Equipment How to
Plank thumbnail
-- sets
1 min. reps
0 sec. rest

Exercise 18.

Mountain Climber You'll need: Medicine Ball How to
Mountain Climber thumbnail
-- sets
1 min. reps
2 min. rest

EMOM 5: Weight loss Do 2-3 rounds

Exercise 1.

Jump Squat You'll need: No Equipment How to
Jump squat thumbnail
-- sets
10 reps
Remainder of minute rest

Exercise 2.

Kettlebell Swing You'll need: Kettlebells How to
Kettlebell Swing thumbnail
-- sets
10 reps
Remainder of minute rest

Exercise 3.

Pushup How to
Pushup  thumbnail
-- sets
10 reps
Remainder of minute rest

EMOM 6: Strength Do 3 rounds

Exercise 1.

Bench Press You'll need: Barbell How to
Bench Press thumbnail
-- sets
See directions reps
Remainder of minute rest

Exercise 2.

Back Squat You'll need: Barbell How to
Man does back squat exercise thumbnail
-- sets
See directions reps
Remainder of minute rest

Exercise 3.

Deadlift You'll need: Barbell How to
Deadlift  thumbnail
-- sets
See directions reps
Remainder of minute rest

EMOM 7: Muscle endurance Do 3 rounds

Exercise 1.

Bench Press You'll need: Barbell How to
Bench Press thumbnail
-- sets
See directions reps
Remainder of minute rest

Exercise 2.

Back Squat You'll need: Barbell How to
Man does back squat exercise thumbnail
-- sets
See directions reps
Remainder of minute rest

Exercise 3.

Deadlift You'll need: Barbell How to
Deadlift  thumbnail
-- sets
See directions reps
2-3 min. rest
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