One trait that nearly everyone shares that comes to Evolve is that they are time poor. You work too hard, toy party/”entertain” too hard and you lap the planet too many times all in the name of work. As a 20 year old student back in 2000 I could never understand how anyone could suggest they didn’t have time to exercise but after a couple of decades, I give in. You are all busy. I get it! BUT you do all have time to train adequately and get the body you desire. If you can’t find time then either you just don’t want it enough right now or you haven’t read enough blogs like this.

Every minute on the minute (EMOM) training has pretty much been stolen as a concept by Crossfitters but it has been around forever and it is what we all need on occasion. This method combines efficiency, muscle building, cardiovascular benefits, and mental engagement all in one. EMOM workouts are exactly what they sound like. You begin a new set of exercises at the start of every minute, rest for the remainder of the minute once you’ve completed the set, and then start again at the top of the next minute. This approach to training can yield a multitude of benefits, particularly when it comes to creating a great body.

• Time-Efficient: EMOM workouts are designed to pack a lot of work into a short amount of time. By continually moving between sets and rest periods, you’re able to maximise your workout efficiency, making this a perfect routine for those with packed schedules.
• Muscle Volume and Hypertrophy: When it comes to building muscle, volume is key. The EMOM strategy allows you to perform multiple sets of a heavy weight, thereby increasing your total lifting volume. For instance, completing 10 sets of a 3-repetition maximum lift allows for heavy weight lifting at hypertrophy repetitions. This can stimulate muscle growth more effectively than fewer sets of higher repetitions. For example you want to build more muscle on your legs so you need to squat. If you weigh 60kg then really you need to squat your bodyweight for 10 reps to build muscle as a beginner/intermediate but if you can only squat 40kg for 10 reps then that doesn’t yet cut it. But if you take 60kg, which you can probably lift 5-6 reps and do only 3 reps, that will feel easy. Then do that EMOM style for 10 mins…hey presto you’ve done 30 reps at 60kg instead of 3×10 reps at 40kg = legs for days!
• Cardiovascular Benefits: Many of us don’t enjoy cardio, but we all know the health benefits it provides. EMOM workouts can keep your heart rate up, giving you the benefits of cardio while lifting weights. They can even be structured to improve anaerobic or sprint speed – for instance, doing 10-second all-out sprints every minute on the minute is a challenging but manageable way to boost VO2 max and aerobic capacity. 10 seconds of work and 50 seconds of rest instead of running for 20 minutes? Come on, that’s the dream right?!
• Psychological Edge: Our brains can often be our biggest barrier when it comes to challenging workouts. However, the structure of EMOM workouts makes high-rep exercises seem more manageable. Would you rather do 100 squat jumps in one go or 10 jumps every minute for 10 minutes? The latter sounds more achievable, right? That’s the power of EMOM.
• Versatility and Potential for Gains: The beauty of EMOM workouts is their limitless potential. You can use them for high-rep exercises you don’t usually enjoy, or you can use them to transform a 20-minute workout into a session that yields 60-minute gains. With EMOM, you can tailor your workouts to your specific goals, making it a valuable tool in your fitness arsenal.

EMOM training is an incredibly efficient and versatile way to enhance your fitness and carve out your dream body. Whether your goal is to save time, increase muscle mass, boost cardio health, or make your workouts more psychologically manageable, EMOM training can offer a promising solution. But above all else you do have time to do this. You do have time to exercise so don’t let your brain convince you that you are too busy to be in great shape or to just be as healthy as you can be!!

Check out our instagram and the newsletter as we will be posting some good EMOM workouts on there.