Why EMOM is my Favorite Style Workout

Want to workout with me!? If you didn’t know, you can find my EMOM of the day right here on my blog! I write them up daily! Let’s back up first, what’s EMOM? Is it just for Moms?!

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 so not just for Moms but definitely great for Moms! You have a set number of reps for each exercise to hit during the minute and if there is time left after you complete you set reps you rest. 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. 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!

Why I Love EMOM

I used to think I had to spend hours in the gym to see results. Then I had 3 babies in 14 months and 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, nap and cook at the same time but as far as fitness goes, the answer is an EMOM workout! They are killer and kick my butt in less than 30 minutes. 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!

The best part is I can do these workouts at home or in a gym. EMOM workouts can be written with or without equipment so you don’t need a gym but a few weights are helpful. Because these workouts are quick I can get up before the babies wake, or get it in while they nap. 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 tracks the minutes! Even though it might feel tempting to rush through the reps and get the most amount of rest try and really focus on your form! I don’t want any injuries here!

So, are you ready to try?! There are tons of EMOM workouts here on my site or you can find them here.

Lace up your runners, ready set go!


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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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