If you aren’t familiar with the term, EMOM = Every Minute On the Minute. This means you set a timer and perform a given number of reps at the start of the minute, then rest again until the top of the minute and repeat.
The reason I call it “No Excuses” is because you don’t need any equipment to perform it other than your body-weight. It is also customizable to any length of time you have available. You can also use this format as a burst-style workout, where you do 5 minutes at a time and repeat it several times over the course of a day (perfect for getting exercise in even on a day of travel).
Whether it is 5 minutes to 30 minutes, you will still get your heart rate up.
My favorite way to incorporate this workout into my day is as a midday energy booster. On my lunch break, I will often do 10, 15, or 20 minutes depending on how much time I have after I eat. I gets my heart rate up and I feel refreshed to start the second half of my day.
Sometimes I just do it to warn myself up—it’s cold in our office!!
No Excuses EMOM Workout:
-Set the timer on your phone and start on the minute.
-Perform 10-15 air squats (will depend on fitness level; 15 takes me 30 seconds).
-Rest until the next minute starts.
-Repeat for desired length of time.
I like to alternate each minute between wide stance squats and narrow stance squats. If you have access to a chair, you can use it as a reference for how low to squat. If not, go as low as you can, ideally getting your knees to a 90º angle.
1/ Do you every take a break during the day at work to do something active?
2/ Do you usually work out at home or at the gym?