What's An EMOM Workout + Why You Should Be Doing It Right Now

By Katrina Scott on

You ready to HIIT it? Today we're doing our fave ~ high intensity interval training ~ and we're doing it EMOM style! Never heard of EMOM? We're breaking it down for ya. EMOM stands for Every Minute On the Minute and it’s a form of interval training.  The best thing about this technique is it REALLY pushes your limits! The goal is to complete a certain number of reps of one exercise in one minute ~ or four exercises, like you’ll do in today’s Kettle Sculpt workout in your Tone It Up app. Then, you use the remaining time within that minute to rest. When 60 seconds is up, you start again! It completely revs your heart rate and boosts your metabolism like crazy! 🔥The key: focus on strong form, even when you’re going at an all-out speed!  Another benefit of an EMOM workout is that you use strength exercises that target your total body. That means you tone every muscle from head to toe and get this amazing combo of both strength and cardio in one quick, effective workout! In your Tone It Up app today, you’ll follow Chyna and Stef through three different EMOM circuits. We’re giving you a little sneak peek with this mini workout below. It's perfect if you're short on time or new to EMOM. You'll break a serious sweat fast! Check in with us after #TIU31. Let's gooo!! xxo, K&K

Super Quick EMOM Kettlebell Workout

Work through these four moves, aiming to finish all of them within 60 seconds. Use whatever time is left in that 60 seconds to rest, then do another two rounds. Aim for three rounds total ~ but you always have the option to go for more! You're strong and you got this 💪

Hang Clean to Squat

Targets your legs, arms, and core! Begin standing with your feet slightly wider than hip-width apart, arms down in front of you, holding a kettlebell at the top of the handle. Push your hips back and lower your chest down, performing a deadlift with back flat and core engaged. As you stand back up, drive your hips forward, shrug your shoulders, and bend your elbows to bring the kettlebell to your chest, holding it at the bottom of the handle. Then lower back down into a squat, keeping the kettlebell at your chest. Reset by standing up and straightening your arms back down in front of you, grabbing the kettlebell at the top of the handle. Repeat. Do 4 reps.  


Works your booty and your core ~ and revs your heart rate! Begin standing with feet slightly wider than hip-distance apart, holding the kettlebell with both hands. Hinging at the hips, swing the kettlebell straight back between your legs. Driving the hips forward, swing the kettlebell up to chest level, keeping the arms straight. Repeat, remembering the power from this move comes from that booty (not the arms or shoulders).  Do 4 reps. 

Reverse Lunges

Sculpts your legs, booty, and core! Begin standing with feet hip-width apart. Step your left foot about two feet behind your right and lower into a reverse lunge position, knees bent at 90 degrees, back knee hovering just above the ground. Then press off the front foot to stand back up. Repeat on the other side and continue alternating. Do 4 reps total. 

Plank Shoulder Taps

Works those shoulders and your core! Start in a plank position with your shoulders stacked over your wrists. Lift your right arm to touch your right hand to your left shoulder, then return arm back to starting position. Repeat on opposite arm. Continue alternating.  Do 4 reps total.

Join us in your Tone It Up app for this full routine and 10 more BRAND NEW workouts for the 31 Day Challenge!

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