Kickstart Your Fitness Journey: Try This January EMOM Workout!
Kickstart Your Fitness Journey: Try This January EMOM Workout!
As the New Year unfolds, many of us set fresh fitness goals and look for innovative ways to stay active. At the Y, we’re committed to providing you with simple yet effective workout ideas that fit into your busy life while helping you reach your goals. This January, try an Every Minute on the Minute (EMOM) workout—a versatile and efficient training format designed to build strength, endurance, and confidence in just 10 minutes.
What is an EMOM Workout?
EMOM stands for “Every Minute on the Minute.” The concept is simple:
- Perform 10 reps of a chosen exercise at the start of each minute.
- Once you complete the reps, rest for the remaining time in that minute.
- Repeat for a total of 10 minutes.
The key to an EMOM workout is to choose a weight and intensity level that feels challenging yet sustainable for 10 rounds. This structure keeps your heart rate up while incorporating strength training, making it a time-efficient workout for any fitness level.
Example: Goblet Squats
Let’s break down an example using Goblet Squats:
- Minute 1: Complete 10 Goblet Squats with a challenging weight.
- Minute 2: Repeat 10 Goblet Squats.
- Minute 3 and Beyond: Continue the pattern until Minute 10.
Tips for Success
- Choose the Right Weight: Use a weight that challenges you but allows for proper form throughout the workout. You should feel fatigued by the final reps but still in control.
- Maximize Rest: Complete your reps as efficiently as possible to enjoy the rest period before the next minute begins.
- Prioritize Form: As you get tired, it can be tempting to let your form slip. Stay mindful of your technique. If your form begins to falter, adjust the weight or switch to a bodyweight version of the exercise.
Not a Fan of Squats? Try These Alternatives
The beauty of an EMOM workout is its flexibility. Swap Goblet Squats for one of these options:
- Dumbbell Deadlifts: Build lower-body and core strength.
- Push-Ups: Focus on upper-body endurance and core stability.
- Kettlebell Swings: Add explosive power and cardio.
- Jump Squats: Incorporate a cardio element to get your heart racing.
- Dumbbell Bench Press: Strengthen your chest and triceps.
Why EMOM?
EMOM workouts are an excellent way to challenge yourself without needing hours in the gym. Whether you’re new to fitness or a seasoned athlete, you can adjust the intensity and exercise to meet your needs. Plus, the built-in rest periods help you maintain high effort levels while avoiding burnout.
This January, embrace the power of efficient, intentional movement with an EMOM workout. Stop by the Y for more workout ideas, expert guidance, and the support of a welcoming fitness community. Together, we’ll make this your best year yet!
