Why EMOM is my Favorite Style Workout

I used to think I had to spend hours in the gym to see results. After I 3 babies in 14 months I realized what a luxury it would be able to spend hours in the gym!

These days, I am all about EFFICIENCY! I want the biggest bang for my buck. What can I do to get the best possible result in the least amount of time? The jury is still out on how I can clean, cook, run a business, and be a mom all at the same time.. but as far as fitness goes, the answer is an EMOM workout! They are killer and kick my butt. The best part is they take less than 30 minutes to complete! I get a good sweat, a full body workout, and I’m in and out in less than an hour. It’s a win-win!

What is EMOM Training?

EMOM is a high-intensity interval training (HIIT) style of working out and it stands for Every Minute On the Minute. I know what you are thinking… a workout just for moms? It’s a GREAT workout for busy moms, but despite the name it’s actually a great workout for all!

An EMOM workout is designed to be quick and efficient. You have a set number of reps for each exercise to hit during each minute. If there is time left after you complete your set of reps during that minute then you rest. These workouts always target every muscle group; legs, arms, abs and include an element of cardio because of the fast pace so it’s a total body workout every time!

Interval training is great because it’s a good way to achieve a high heart rate quickly for a short but optimal amount of time. After working out, our metabolism stays elevated and we continue to burn more calories as our bodies work to repair the muscles we just used. 

Why I Love EMOM

What I love most about EMOM workouts is I can do these workouts at in a gym, at home, outside, or even on vacation in my hotel room! EMOM workouts can be done with or without equipment so a gym membership is not required. However, a few dumbbell weights are helpful. 

Because these workouts are quick I am able to sneak them in quickly before the kiddos wake up for the day or after they go to bed at night. I truly feel like I can always make time to get a great 20-30 minute workout in. Therefore, there is no excuse for me to skip! I try to do an EMOM 5 days out of the week.

Example of an EMOM Workout

My typical EMOMs are 4 rounds/24 minutes long. Here’s an example:

  1. 12 each – Tricep Extensions/Bicep Curls
  2. 12 – Goblet Squats
  3. 12- Arnold Press
  4. 12 Weighted Box Step Ups
  5. 12- Thrusters
  6. 20 Seconds each PLank/Flutter Kicks

I use a timer/beeper/clock on the wall to track the minutes. The timer on your phone works just fine, too! Even though it might feel tempting to rush through the reps and get the most amount of rest, try to really focus on your form. I don’t want any injuries here!

So… are you ready to give it a try?! As I mentioned above, I post a an EMOM workout every single day here on my site! You can find them HERE!


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Racquel Frisella

Board Certified Nurse Practitioner & Aesthetic Specialist based in Saint Louis, Missouri

I work as a cosmetic injector and skincare specialist with 12 years of experience in the Aesthetic Industry. I see patients both in-office at Racquel Aesthetics for treatments as well as online for customized, complimentary skincare plans. I focus heavily on preventative and corrective injections, treatments, and skincare.  My career is my passion and I love to help people feel like the very best version of themselves. I am a wife and a mother of 3 beautiful children under the age of 3. I love all things beauty, fashion, and fitness. I am creating this site as a place to share my expertise on beauty, anti-aging, and skin while also giving a glimpse into my lifestyle as a mom, wife and lover of fitness!  


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