10 Minute EMOM Workout At Home I Mini Loop Required
Grab a mini loop and get sweaty! This 10-minute EMOM workout can be done anywhere. Likewise, it targets your whole body to strengthen and tone your muscles. Plus, there are only three exercises you need to master to rock this at-home workout.
A mini loop is all you need for this 10-minute EMOM workout. This at-home workout fits easily into any schedule. Likewise, it uses one of my favorite kinds of lunges (here are some awesome lunge variations to try!)
Furthermore, mini loops are one of my favorite pieces of workout equipment because they give you some external tension which is what helps both strengthen and sculpt your muscles.
Exercises In The 10-Minute EMOM Workout
- Deficit Lunge x10/leg
- Bodyweight Knee Extensions x12/leg
- Plank Row x6/arm
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 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. Moreover, 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.
Resistance band 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 aspect of building muscle and toning).
However, just like anything else your workout needs to reflect your goals. This 10-minute 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 10-minute 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.
Likewise, if you have more time this 16-minute, no equipment EMOM is just as awesome!
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.
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.
Which Band To Choose For The At-Home Workout
With so many resistance bands out there it’s hard to know what to have on hand! However, mini loops are one of the best pieces of equipment because they’re so versatile!
Get my bands from Prosourcefit. They have a wide variety of awesome gear for home workouts. Likewise, the service has always been great!
What you’re looking for are “loop resistance bands”. They’re smaller than strength bands and great for targetting glutes. However, you can make anything work.
These loops normally come as a set and each band has its own tension. This means you can progress the 10-minute EMOM workout by scaling up in bands or even doubling them up!
Again, you can grab them at Prosource and use code mamabearfit to save some money!
10-Minute EMOM Workout Tips
Don’t forget to make sure your form is spot on and that you’re activating the muscles you should be!
This workout uses a block/step/stair for the lunge. If you don’t have access to this, it’s no biggie! Just do regular lunges.
- Keep front knee in line with pinky toe
- Use glutes to extend the hip and return to start position
- Do not step back too far
- Drop back knee towards floor
- Squeeze glutes to protect the back
- Only go as low as quads will allow
- Do not let low back arch/drop to the floor
- Use back muscles to row, not just arms
- Do not twist hips when rowing
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.