How to Craft The Perfect Holiday EMOTM Workout

If you’re looking for some “structure” to your slapdash 10 minute holiday workouts in between all the shopping, cooking, and hosting, a fun way to do it is EMOTM style workouts (Every Minute on the  Minute).

The way it works is each minute you are going to do an exercise and whatever time you have left after completing the exercise is your rest time for that minute. For example, if you finish your first selected move such as burpees in 30 seconds you get 30 seconds of rest.  Then you move onto the next movement on the following minute continuing this for however many exercises you have and for however long you’ve set a clock for. So, if you choose 4 exercises for 12 minutes you’ll get through 3 rounds of all the exercises.

The cool thing with EMOTM workouts is they are super simple to setup (anyone can do it you don’t have to be a trainer) and you can start cranking out your very own personalized workouts!

Making the perfect EMOTM is very straightforward choose anywhere from 3-5 exercises, and set a clock for anywhere from around 10 minutes all the way up to around 25 minutes (Just make sure the time on the clock and number of exercises match up [Example: For 3 exercises choose 9,12, or 15 min and for 4 Exercises choose 12,16, or 20min]). The exercises you choose can be anything you want. Keep it simple with bodyweight movements (Squats, burpees, pushups, pullups, jumping jacks) or add in your favorite weighted movements (Dumbbell movements, med ball exercises, barbell movements).

To set up your rep ranges for each of the exercises you want to keep in mind that you want around 30 seconds of rest after each movement. So if you can do 8 pushups in 30 seconds keep it at 8 pushups. If you’re finishing them in around 10 to 20 seconds try bumping it up to around 10 reps, and if it’s taking you 40-50 seconds to complete maybe bump down to 6 reps. 30 seconds will keep your workout in that “just right” range where it’s not going to leave you absolutely gassed but it’s also not going to be a walk in the park.

And that’s it. You now know how to make your very own EMOTM style workouts. Have fun with it and get creative there aren’t any strict rules to creating an EMOTM workout!

Matt Molloy

Matt Molloy

I'm a graduate the University of Pittsburgh with a major in Exercise Science. I’m a local guy (North Penn) and athletics has dominated my life. I've led teams in basketball, baseball, soccer, golf and my passion, long distance running. I've been strength training for 6 years with a focus in power-lifting but have recently stretched to strongman since joining the pride here at the Den. When I’m not in the gym I enjoy, spending time with my friends, music, and relaxing and playing some video games.