Bodyweight EMOMs: Your New Favorite Workout

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EXERCISE 🏋️‍♂️

Sometimes, working out can feel complicated, especially if you’re a beginner. You might think you need a fancy gym, a bunch of equipment, and a confusing plan. But what if I told you one of the best workouts uses just one tool? Your own body. It’s a simple idea called an EMOM (Every Minute On the Minute).

Here’s how it works. Pick an exercise, like squats. Set a timer for 10 minutes. When you start the timer, do 10 squats right away. If you finish in 20 seconds, awesome! You get to rest for the remaining 40 seconds. As soon as the clock hits the next minute (1:00), you do 10 squats again. You keep doing this—10 squats at the top of every minute—until the 10 minutes are over.

That’s it! You work at the start of every minute, and you rest for whatever time is left. The better you get, the faster you finish, and the more rest you earn.

Why You'll Love EMOMs

So, why should you try this? For a few really good reasons.

1. It’s simple. You don’t have to remember a long list of exercises. You just have one job: hit your target reps each minute. This makes it hard to get bored or lost.

2. It pushes you without a coach. The clock is your coach. It keeps you honest. If you drag your feet, you get less rest. This naturally makes you want to move with purpose.

3. It’s great for building fitness. EMOMs mix strength and endurance. You’re not just doing one long, slow activity. You’re doing quick bursts of work with rest in between. This is a great way to get in shape.

4. You can do it anywhere. No weights? No problem. Your bodyweight is all you need.

Your First Bodyweight EMOM Workout

Ready to give it a shot? Let’s start with a simple 10-minute EMOM. All you need is a timer (your phone will work just fine).

The Exercise: 10 Air Squats

• How to do it: Stand with your feet shoulder-width apart. Lower your hips down and back like you’re sitting in a chair. Keep your chest up. Go as low as you comfortably can, then stand back up.

The Plan:

1. Set your timer for 10 minutes.

2. When the clock starts at 0:00, do 10 squats.

3. Rest for the remainder of the minute.

4. The second the clock hits 1:00, do 10 more squats.

5. Repeat this until 10 minutes is up.

That’s 10 rounds! If 10 squats are too easy, you can try 15. If it’s too hard, lower it to 8. It’s up to you.

Mixing It Up: A 3-Exercise EMOM

Once you’re comfortable with one exercise, you can create a circuit. This is where EMOMs get really fun. Let’s try a 12-minute EMOM with three different exercises.

Minute 1: 10 Push-ups (You can do them on your knees if needed!)
Minute 2: 15 Sit-ups
Minute 3: 20 Jumping Jacks
Minute 4: Rest (This is a full minute of rest!)

Then, you start the cycle over again at Minute 5 with push-ups. You’ll do this whole cycle three times in 12 minutes.

This format keeps things interesting because you’re always switching moves. The rest minute every fourth minute gives you a nice break to catch your breath.

Tips for Success

• Start Easy: Don’t try a 20-minute EMOM on your first day. Start with 8-10 minutes. It’s better to finish feeling strong than to burn out.

• Focus on Form: Since you’re moving quickly, it’s very important to do each exercise correctly. Good form prevents injuries and makes you stronger.

• Listen to Your Body: The goal is to finish the workout. If you’re struggling to hit your reps, it’s okay to lower the number for the next round. The EMOM is your guide, not your boss.

• Have Fun with It: Choose exercises you like. Burpees too hard? Try mountain climbers instead. Make it your own.

Bodyweight EMOMs are a powerful yet simple and effective way to get a great workout with zero equipment. All you need is a timer and a little bit of space. So the next time you’re thinking about breaking a sweat, give EMOM a shot. It might become your go-to workout.

NUTRITION 🥑

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