12 Minute EMOM Workout At Home
Get a full-body workout in fast with this EMOM workout at home! This at-home workout only takes 12 minutes and requires zero equipment. Work up a sweat anywhere with this bodyweight workout (or switch it up and go for a resistance band EMOM workout!).
A four-exercise EMOM workout that targets the entire body. It’s a speedy workout that you can rock at-home with the kiddos running about!
This EMOM workout at home takes a mere 16 minutes and is low-impact, so perfect for beginners. Plus, it's an easy way to get the kids involved and sweating!
Use this at-home interval workout to get fit and stay fit when you're short on time (here's another great EMOM workout that only takes 10 minutes!)
Exercises In The EMOM Workout At Home
- Curtsy lunge x10/leg
- Push-Ups x8
- Crossack Squat x5/leg
- Down Dog Crunch With Spider Crunch x5/leg
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 three-four rounds.
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 exercises. Meaning, the faster you do the reps the more rest you get.
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
Are EMOM Workouts Effective?
The short answer is.. yes! But also, it depends.
EMOM workouts are a style of interval training and can be short in duration or longer depending on the workout.
EMOMs are a great way to work up a sweat in a short time, take your muscles to fatigue (which is one of aspect of building muscle and toning).
However, just like anything else your workout needs to reflect your goals. This EMOM will target your entire body and work up a sweat- but 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. But again, for fitness goals, it's progressive training that achieves results.
How Long Should An EMOM Workout At Home Be?
There's no perfect timeline for an EMOM (or any other) workout! That's the best part of this sort of training.
You can make the workouts as long (or short) as you need them to be.
This EMOM workout has four exercises. Thus, it takes about 16 minutes to complete.
Exercise Tips For The EMOM Workout At Home
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 working out at home, it's engagement and activation that give you the best results. Not flying through the exercises. And of course, you can check out full follow-along workouts if you need better visuals and more motivtion.
- Keep front knee in line with pinky toe
- Use glutes to extend the hip and return to start position
- Don’t step too far too the side
- Tuck Elbows tight
- Shoulder over wrists
- Maintain a minor pelvic tilt
- Keep the heel of the working leg on the floor
- Turn the toe of the straight let to the ceiling
- Come up all as one and not bum first
Down Dog Crunch & Spider Crunch
- Round back on the single leg crunch
- Hands stay under shoulders
- Open up underarms on push back
Likewise, grab a weekly workout plan to keep you on track with your fitness!
Think you need a more structured approach? Learn How To Get Strong AF, a workout e-book that takes you through four months of progressive (building on each other) workouts.