All you need is 20 minutes for this resistance band at home EMOM workout. Increase your strength through full-body exercises, this EMM workout uses combo exercises to get your heart rate up as well.
Only four exercises in this resistance band EMOM workout which is geared towards slow, controlled strength.Thus, it's both simple and effective.
Similarly, the workout can be made easier or more challenging depending on the resistance band you choose (see below)
Though bodyweight emom workouts are popular, resistance bands are one of my favorite pieces of workout equipment I recommend for moms in the SMASH home workout program.
This is because they give you some external tension which is what helps both strengthen and sculpt your muscles.
What Does EMOM Mean?
The word EMOM means every minute on the minute. Thus, you'll set your timer for minute-long intervals. Begin the first exercise and get through the repetitions as fast as you can (with proper activation!).
Whatever time you have left at the end of the repetitions you rest before the next exercise. Moreover, the faster you do the reps the more rest you get.
The benefits of emom workouts are plenty. Naturally, EMOM workouts are a great way to get your heart rate up and strengthen your muscles which means they're a great addition to any fitness routine.
However, while the first round may seem easy, the subsequent rounds become more challenging due to fatigue. Thus, they take you longer 😉
Need help getting started? Check out the Busy Mom's ULTIMATE GUIDE To Working Out At Home
Exercises In The Resistance Band EMOM Workout
| Band Squat and Press | 10 repetitions |
| Band Deadlift | 10 repetitions |
| Seated Band Row | 10 repetitions |
| Controlled Knee Tucks | 10 repetitions |
Perform the exercises in order for the prescribed number of repetitions. Have a timer set for one minute. When the timer goes off, start the next exercise.
Continue through the exercises for a total of five rounds.
Are EMOM Workouts Effective?
The short answer is.. yes! But also, it depends.
Most emom workouts use bodyweight exercises like push ups as their base. This is awesome. However, like any other kind of training, the exercises still need to be progressed (made harder) after time.
Resistance band EMOM workouts are a style of interval training and can be short in duration or longer depending on the workout.
However, just like anything else your workout needs to reflect your goals. This resistance band EMOM will target your entire body and work up a sweat. However, it won't get you closer to doing your first pull-up hehe. Likewise, keep in mind to achieve goals workouts need to be progressive.
This EMOM workout at home is a great option for overall fitness, endurance, minor strength gains, and fat loss (as is this 10-minute only EMOM workout). But again, for fitness goals, it's progressive training that achieves results.
Which Band To Choose
These resistance band exercises are best done with a strength band.
Resistance bands are an easy way to work out at home because they're easy to use and joint-friendly (be make sure to check out this free printable resistance band exercise chart for beginner ideas!).
I don't recommend pilates bands as the tension just doesn't stimulate your muscles as well as they need for growth.
I have every one of my clients grab a strength band. It's the least resistant of the strength-based resistance bands this one works perfectly for shoulders and arms (though these mini band exercises can target that area too).
The most-cost-effective home workout option to help you increase strength and lose weight. Easy to use and store.
Resistance Band EMOM Workout Tips
Don't forget to make sure your form is spot on and that you're activating the muscles you should be!
If you're new to at-home workouts, it's engagement and activation that give you the best results. Not flying through the exercises.
And of course, if you need more motivation, you can check out these follow-along workouts as well!
Band Squat & Press
- Drive knees out on squat
- Squeeze glutes to stand up
- Do not flare ribs to press the band up
Resistance Band Deadlift
- Do not round your back
- Move through the hips not the knees
- Lockout the glutes at the top
Band Row
- Keep the shoulders depressed (down)
- Move through the back of the shoulders and not just the arms
- Squeeze the shoulder blades together on the pause
Controlled Knee Tuck
- Come into a pelvic tilt
- Do not let back arch
- Raise legs higher to make it easier
Ditch the All-or-Nothing Trap
The Kickstart & Thrive Bundle is where busy moms keep things simple with quick, strength-building workouts you can actually fit into your day, plus protein-packed snacks that give you energy and taste like dessert but don't add extra time in the kitchen.
Other At Home Workouts & Fitness Tips
- 10 minute bodyweight circuit
- Easy ab workout at home for beginners
- Combo exercises you need to save time
- How to do push ups as a beginner
- Everything you need to know about home workouts
- The best workout for busy moms
- 6-week fat loss plan
- 25+ at-home workouts for weight loss
- Mommy and me workout
- Fitness tips for moms
- Benefits of strength training
Frequently Asked Questions About EMOM Workouts
There's no perfect timeline for an EMOM (or any other) workout! That's the best part of this sort of training. Furthermore, you can make the workouts as long (or short) as you need them to be. This resistance EMOM workout has four exercises. Thus, it takes about 20 minutes to complete.
The best emom workouts are technically a HIIT type of training because they consist of intervals. Though it's not a designated cardio workout, nor a "burn fat" workout, you will be breathless, your heart rate will be up and you'll reap the benefits of increased strength and energy.
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