EMOM Home Workouts

The EMOM (Every Minute On the Minute) is a very simple but effective way to workout at home with no equipment.

1️⃣ Pick a number of minutes (10 mins is good).

2️⃣ Pick an exercise. Basic bodyweight exercises (squats, press ups, lunges, situps etc) are perfect.

3️⃣ Pick a number of reps that you think you can keep up Every Minute On the Minute for 10 minutes.

For example you might choose to do 15 squats EMOM (Every Minute On the Minute). When that becomes easy you can increase the number of reps to 16 or 17 or 20 – whatever you think is appropriate.

As you get fitter you might end up doing 30 jumping squats EMOM for 10 minutes.

If you feel like a high-intensity workout you can add more reps. If you just feel like doing a steady workout then do fewer reps.

Here are some simple exercises that most people can do. Most movements can be modified to make them easier or harder. For example you could do press ups on your knees to make them easier, or you could do clapping press ups to make them harder.

    Press ups
    Sit ups
    Walk outs
    V ups
    Pull ups
    Chin ups
    Calf raises
    Bulgarian split squat
    Hand release press ups
    Jumping squats
    Jumping lunges
    Jumping jacks

❗️Warm Up ❗️

You should always warm up before exercise!

A simple warmup would include mobilisation of your joints – just getting your joints moving (knees, ankles, wrists, elbows, shoulders, hips). You could do this by simply moving your arms and legs for 30-60 seconds in a slow and controlled manner. Arm circles, ankle circles, gentle marches on the spot etc work well.

You could then do some gentle jogging on the spot to get your heart rate up. Be careful not to do too much too quickly before your muscles, tendons and ligaments are warmed up!

You could then do some easy and gentle versions of the exercise you are planning to perform. For example some gentle squats to warm up your muscles and establish the movement pattern.

The warmup should take you 3 to 5 minutes.

 Workout 

Once you are warmed up, choose your exercise, choose your number of reps and choose your duration.

Example 1️⃣ 30 minute full-body workout:

– EMOM10 Squats x15

– EMOM10 Press ups x10

– EMOM10 Sit ups x20

Example 2️⃣ 30 minute full-body workout:

– EMOM10 Alternating Reverse Lunges x20

– EMOM10 Dips (on sofa/chair/floor) x12

– EMOM10 Burpees x10

Example 3️⃣ 30 minute full-body workout:

– EMOM10 Walk outs x7

– EMOM10 Knee Raises x20

– EMOM10 High knees x40 seconds

Here are some demonstrations of simple bodyweight exercises:


Dan Sroda
Personal Trainer at Reach Personal Training
Dan Sroda is a Personal Trainer based in Birstall, serving Leeds and Bradford.

As the owner and lead trainer at Reach Personal Training, I am responsible for the philosophy of the business and overseeing client programmes.

My mission is for Reach Personal Training to be synonymous with a long-term, real-life approach to health and fitness. We help our clients to integrate health and fitness into their busy lives. We don't do fads. We don't do crash diets. We do "Fitness For Life".

I have a family. I’ve always worked (and not always in the fitness industry). I have housework and shopping to do. I have a REAL life. So I know what it takes to balance a real life with a sustainable approach to health and fitness.

If I can do it then anyone else can too. All you need is the desire to make eating healthily and keeping fit a priority in your life. An hour a day, thirty minutes a day, even fifteen minutes a day of exercise, supported with a healthy diet based on whole foods, is all it takes to make steady long-term progress towards looking and feeling fantastic.

I have a few simple values upon which I have built Reach Personal Training. Only personal trainers who share these values will be part of our team.

- Friendliness. Just be a genuinely nice person, it's dead simple and it's the best way to live. Smile as much as possible and try to see the best in every situation.

- No fads. No pseudoscience. My background in academia makes me question everything. There is so much nonsense in the fitness industry, mainly because some people are in it to make money so they'll believe anything and questioning it will mean they can't believe in the product. We are different. We do what works. We use science to create our programmes and we never put profit over effectiveness. You will NEVER find Herbalife or Forever Living in our studio!

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We walk the walk! We understand that we are role models for our clients, both in terms of attitude and in how we train. Although we are all fitness professionals who train hard in our own disciplines, we are a friendly and happy-go-lucky bunch and we try to make our sessions motivating and light-hearted, whilst still being hard work!

We’ve worked hard to get ourselves in shape so we know what it takes to help you do the same. Whether it’s to lose weight, get toned, get stronger or just to feel fitter and healthier – we have the knowledge and experience to help you achieve your goals.

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