EMOM: The perfect workout for anyone short on time and wants awesome results.

If you're a parent or a busy worker who is looking for a highly metabolic workout in a short space of time... Then read on.

As a busy parent and worker who likes to keep on top of my fitness game, I totally get it. We are stretched for time to workout on some days, despite desperately wanting to commit to a couple of hours of training, some days this dream just aint' practical. All we may have somedays to dedicate to training might be 10 or 20 minutes. I used to think this wasn't enough time to really get a good sweat up until ... (drum roll please...) I was introduced to the world of EMOM workouts. Or... You might be completely crazy and want to participate in EMOM just for fun?!

So what is EMOM exactly?

EMOM simply means that Every Minute On the Minute you work through a series of short to medium length circuits typically using compound exercises (exercises that involve lots of muscle groups at the same time) against a 60s clock. With the right exercise selection, EMOM is an excellent way to add a highly metabolic effect to your overall training program.

How best to organise EMOM into your day?

Firstly, best to factor in how much time you have for training in total. This is because we have to remember a thorough warm up and cool down too, so we don't sustain any injuries plus can bust out maximum benefits of our restricted time under the clock. Once the total time is established, we know then how many rounds we can do in the time. Keep in mind that the evil EMOM clock has no mercy. The damn thing keeps rolling through consecutively from one minute to the next. So if you have 5 minutes you have 5 rounds, if you have 6 minutes for training that day, you can do 6 rounds and so on and so forth. Do not be fooled into thinking 5 rounds isn't enough time. When you have the right exercise selection and some pumping tunes, your heart rate will be blasting the endorphins will be through the roof, after only a couple of minutes. That is the pure beauty of EMOM (and why I LOVE it)

If you check out the video above this gives you an example of an EMOM workout with lower impact and higher impact options spending on your fitness level. To add the extra oomph, ive also included a ladder circuit to the EMOM. In this case we try to complete the ladder circuit going down, from 10 reps to 1 rep in the 60 second time frame.

There are a few rules here for the EMOM to work really well:

Rule #1 - The whole aim of the EMOM game is to complete the circuit in 60s time without compromising form. Yes it will be fast, it will be challenging but be responsible for your form.You want to be able to keep training for the weeks and months ahead.

Rule #2 - If you do not complete the exercises in the time, there's no need to feel like a failure. Thats not the point here. Complete what you can and if your 60s is up before you have completed , simply move on to the next round.

Rule #3- If you complete the exercises before the 60s time is up? Hats off to you! Now add a buffer exercise. You may have some time to spare before your 60s time is up. Wait up! Don't go off and make yourself a cuppa in-between. Stay strong and focused by adding a buffer exercise to carry you through to the dear end, such as a static squat or a front plank.

Rule #4- Have FUN! This type of training is seriously challenging when done well, because of this EMOM is seriously FUN.

Rule #5- Look after your training life. Remember to always include a warm up, dynamic stretch and cool down. This is a non-negotiable.

As a busy person, EMOM is a fantastic way to bring in intensity in a short space of time. It doesn't matter whether you have only 10 minutes or 20minutes, with the right exercise selection, you really can get a good sweat up and a great muscle pump. This will leave you feeling far better because of the endorphins and you will be able to face the rest of your day with great vitality. As always, don't take my word for it, give it a crack and see for yourself.

Are you a busy person that needs some help with getting the results in your limited time? Check out my latest fitness challenges here

Yours in strength

Lizzie