EMOM workouts are an oddly cruel way to improve your cardiovascular endurance.
And by cruel, I mean effective. I just tend to suffer through most of them.
Joking aside, EMOMs are indeed an amazing way to build up your endurance and learn to pace yourself better during workouts.
If you’re reading this, chances are you already know what an EMOM is but in case you don’t: EMOM stands for Every Minute On the Minute.
It means that you perform a given exercise (or set of exercises) for the duration of a minute before moving to the next exercise, which also needs to be performed for the duration of the following minute.
The EMOM that I have for you today is not to be taken lightly. 30 Minutes can be a very long time when you’re dealing with such intensity.
Here it is:
30-Minute Dumbbell EMOM Workout:
Minute 1: Dumbbell Thrusters
Minute 2: Burpees
Minute 3: Jumping Jacks
Minute 4: Dumbbell Cleans
Minute 5: DB Bent-over Row
Minute 6: Mountain climbers
You have 6 exercises, this means a total of 5 rounds.
Aim to get 40 to 45 seconds of work per minute. This way you can get a bit of a breather between every exercise switch.
You can check all of the movements above in this video:
1. Use the first round to see how many reps you can manage in 40 seconds and try to keep the same amount of reps the entire workout.
2. Focus on consistent breathing rhythm, especially during the thrusters and dumbbell cleans.
3. If you feel like you can’t manage with the intensity, take a minute break.
4. You can scale down the number of rounds if you need to.
Don’t forget to warm-up!
If you like the concept of EMOM workouts, you would love some of these 20 Crossfit EMOM workouts!