So, what exactly is this “EMOM” thing, anyway? Oh, I am so glad you asked, Killer B!
EMOM stands for Every Minute On the Minute, and it is one of my most favorite forms of tortu-…I mean, protocols for a workout, of course!
There are so many fun ways to use EMOM. Crossfitters tend to put together a short list of very difficult exercises for a relatively small amount of reps, then do them EMOM with the balance of the minute as a resting period.
At my outdoor boot camp, I had the campers start with just one rep each of three different exercises, and increase the number of reps each minute until they could not complete the round.
That one was a super fun and sneaky workout – they did not realize how hard it was until it got really hard – ha!
For today’s purposes, though, I went nice and simple – we are basically just completing a regular circuit workout – yay! But, Every Minute On the Minute, we get to do one Manmaker. Simple. But, definitely not easy!
EMOM Full Body Fat Burn Boot Camp | 25 Minute Cardio, Strength, And Standing Abs Workout
Level: Beginner+ (difficulty of some exercises – specifically, that Manmaker!)
Equipment: Pair of dumbbells (mine are 10 lbs, which is heavy for me!)
Warm Up And Cool Down: Brief warm up is included; more thorough warm up and cool down are both linked in the video.
Exercise Time: 26 minutes
Warm Up (Uncounted And Untimed)
- Arm Circles with High Knees
- Booty Kickers
- One Manmaker (for demonstration purposes)
Timer is set to beep every minute; complete 10 reps of each exercise at a normal pace, pausing to do “one Manmaker” every minute on the minute; repeat the circuit 3x.
- Goofy Jacks
- Standing Oblique Crunches
- Squat and Kicks
- Star Balance
- High Knees
- Peek-a-Boo Balance
- Jumping Split Squats
One minute of Manmakers.