Sussex Performance Centre

How to Burn More Calories, Get Fit and Build More Muscle in Less Time

The harder you train the better your results will be. Unfortunately, this applies for a lot of people beginning their exercise journey.

This is primarily down to the level of experience people have with training and their perceived level of exertion. Knowing how hard you can push yourself will be the difference in achieving the results you want and deserve.

One easy way to take the guess work out of your training and ensure you push yourself hard enough to elicit a response is to use new training protocols.

One method we use at SPC to push our clients, progress their fitness and monitor their technique are EMOM’s (every minute on the minute).

How To Make Your Training More Effective

What is it?

EMOM (which stands for every minute on the minute) is a type of interval workout where you perform a specific task at the start of every minute for a set amount of time.

What are the benefits?

Pacing: EMOMs remove much of the thinking from a workout; the clock decides when you’ll be working and when you’ll be resting. Every minute you’ll also be able to see if you’ve done the prescribed work in a faster or slower pace. Let’s say the workout calls for an 8 minute EMOM of Slams . If it takes you 35 seconds the first minute and 50 seconds the second minute, you can clearly see that you’ve fallen off pace.

Progression: EMOMs are a great tool for measuring progressions from week to week. Back to the Slam EMOM example. Week 1 you may want to complete 10 Slams every minute on the minute for 8 minutes while trying to complete the work in under 40 seconds (leaving you 20 seconds of rest every minute). Week 2 you could increase the number of Slams you do every minute or the total length of the workout.

Versatility: EMOMs can be programmed to train anything: power, the aerobic or anaerobic systems, mechanics or skills.

Rest Periods: Well-programmed EMOMs should have built in rest periods. Unlike a normal circuit workout, these rest periods allow you to analyse your performance after each minute. How did you feel? How was your technique? Did your pace slow significantly? After analysing each set, EMOMs allow you to redo the work at the start of the new minute

Further Reading

5 Training Myths Busted

When We Use EMOM’S

EMOM’s have become a major part of our SPC Men, SPC Women and Saturday group training programme. We use these to maintain technique whilst pushing each member relative to their current fitness level.

What EMOM’s Can I Do?

EMOM Bodyweight Workout

  • Minute 1: 15 Push Ups
  • Minute 2: 20 Squats
  • Minute 3: 10 Lunges (each side)

Repeat for a total of 12 minutes

EMOM Kettlebell Workout

  • Minute 1: 15 Kettlebell Swings
  • Minute 2: 15 Goblet Squats
  • Minute 3: 10 Kettlebell Shoulder Press

Repeat for a total of 12 minutes

EMOM Barbell Workout

  • Minute 1: 10 Front Squats
  • Minute 2: 10 Push Press
  • Minute 3: 10 Sumo Deadlifts

Repeat for a total of 12 minutes

As always, focus on progression over time during your training to really achieve the results you want see. This could involve mixing up your training at certain times to provide you with the motivation to stay on the right path. With all our clients at SPC, we aim to keep their training progressive, enjoyable and results-focused. You should do the same!

Further Reading

How To Change Your Mindset To Get Results

How to Exercise When You Suffer from Hay Fever: Latest Medical Advice and Expert Tips
What Does Pre-Workout Do? Exploring the Benefits and Ingredients
Get in Shape for Summer with Just 2-3 Hours of Training Per Week
25 Surprising Things You Learn After Getting Fit