Resistance Band EMOM Workout At Home I 20 Minutes I Low Impact
All you need is 20 minutes for this resistance band EMOM workout. This at-home workout focuses on full-body exercises to elicit strength. Likewise, this at-home EMOM is low impact and great for beginners!
Only four exercises in this resistance band EMOM workout to help you get strong at home! Thus, it’s both simple and effective.
This EMOM workout is geared towards slow, controlled strength. Similarly, the workout can be made easier or more challenging depending on the resistance band you choose (see below)
Furthermore, resistance bands 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 Resistance Band EMOM Workout
- Band Squat and Press x10 repetitions
- Band Deadlift x10 repetitions
- Seated Band Row x10 repetitions
- Controlled Knee Tucks x10 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.
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 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. 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.
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, resistance bands 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 strength bands, or “power resistance bands” (not loops!). However you can make anything work.
These resistance bands come with different tension levels and can serve many different purposes. For this resistance band EMOM workout I’d suggest starting with the yellow band for 10-35 lbs.
Again, you can grab them at Prosource and use code mamabearfit to save some money!
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 working out at home, it’s engagement and activation that give you the best results. Not flying through the exercises.
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
- 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
Likewise, grab a weekly workout plan to keep you on track with your fitness!
Want less back pain and the ability to carry kids easier? Then you want stronger glutes!
Check out these glute training programs you can easily work into your schedule and start reaping the benefits of Stronger Glutes. Plus, transforming glutes is just fun 😉