The 15-Minute EMOM To Build Leg Endurance


By Mark Barroso


By: Mark Barroso, NSCA-CPT, SGX

WHAT’S AN EMOM?

“EMOM” is an acronym for every minute on the minute–a workout strategy designed to perform a prescribed amount of work in a set amount of time. EMOMS are popular in CrossFit and functional training environments and the workouts can incorporate weights, bodyweight, cardio machines or a combination of all three. Here’s how it works.

HOW TO DESIGN AN EMOM

Step 1: Pick the total amount of time you have for the workout, including rest periods.

Step 2: Pick one, two or three moves to perform every time the clock hits a new minute. The number of repetitions for each exercise will vary based on the number of movements you have to do in a minute. One exercise per minute will warrant 10-20 reps whereas two or three moves may be better suited for 5-10 reps each.

Step 3: The Odd/Even Method: to increase the number of movements, do a certain move(s) at the start of every even minute and another move(s) at the start of every odd minute.

Step 4: Once you’re done with the prescribed number of reps during your minute of work, rest until the next minute starts. So, if you’re done with the work portion in 30 seconds, rest the next 30 seconds until the clock starts a new minute.

When designing an EMOM, it’s important to keep in mind your (or your client’s) fitness level/experience. Incorporating a barbell into an EMOM workout is generally warranted for more advanced trainees. An easy way to write up EMOMs is to ensure the workout achieves a desired purpose. For example: a muscle-building EMOM, a muscular endurance EMOM, a hard cardio only EMOM, or a skill based EMOM that requires you to do a move you’re trying to get better at.

The following EMOM is for increasing muscular endurance in the lower body muscles, specifically the quadriceps, hamstrings, hips, calves and trunk muscles. 

THE 15-MINUTE LEG ENDURANCE EMOM

How It Works: This workout will use the odd/even method. At the start of every even minute (0, 2, 4, 6, 8, 10, 12, 14) do five bodyweight lunges each leg and two burpees. Alternate sides each rep with the lunges. At the start of every odd minute (1, 3, 5, 7, 9, 11, 13,) do 10 bodyweight squats and 10 kettlebell swings (Russian style). If this workout is too intense, decrease the amount of lunges to two each leg, the burpees to one, the squats to five and the swings to five. If you need a breather, feel free to rest for 1-2 minutes after the 7-minute mark.

THE WORKOUT

Set a 15-minute timer and GO.

0-1:00: 5 Bodyweight Lunges Each Leg (10 total) and 2 Burpees

1:00-2:00: 10 Bodyweight Squats and 10 Kettlebell Swings

2:00-3:00: 5 Bodyweight Lunges Each Leg (10 total) and 2 Burpees

3:00-4:00: 10 Bodyweight Squats and 10 Kettlebell Swings

4:00-5:00: 5 Bodyweight Lunges Each Leg (10 total) and 2 Burpees

5:00-6:00: 10 Bodyweight Squats and 10 Kettlebell Swings

6:00-7:00: 5 Bodyweight Lunges Each Leg (10 total) and 2 Burpees

7:00-8:00: 10 Bodyweight Squats and 10 Kettlebell Swings

8:00-9:00: 5 Bodyweight Lunges Each Leg (10 total) and 2 Burpees

9:00-10:00: 10 Bodyweight Squats and 10 Kettlebell Swings

10-:00-11:00: 5 Bodyweight Lunges Each Leg (10 total) and 2 Burpees

11:00-12:00: 10 Bodyweight Squats and 10 Kettlebell Swings

12:00-13:00: 5 Bodyweight Lunges Each Leg (10 total) and 2 Burpees

13:00-14:00: 10 Bodyweight Squats and 10 Kettlebell Swings

14:00-15:00: 5 Bodyweight Lunges Each Leg (10 total) and 2 Burpees

Cool down and stretch!



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