by Clarissa Hartley

[[A determined woman in action gear, squatting symmetrically on a vibrant yoga mat, her hands reaching out above her head.]

Ever found yourself pressed for time, yet still eager to squeeze in a workout? We’ve got a quick, no-nonsense solution for you, dear reader! It’s a sweat-inducing, muscle-charging EMOM workout that stands for ‘Every Minute On the Minute’. This fitness sorcery will have your heart pumping and muscles thrilling, and you get to wrap up the whole routine in a quick seven minutes! Curious? Let’s dive in!

Our chosen EMOM workout is a whirlwind that spirals from one exercise to the next within labeled minute intervals. You aim to perform a predetermined number of repetitions for a particular exercise in just 60 seconds. That leaves you the ‘remaining seconds’ of that minute for essential recovery before you plunge into the next exercise when the following minute begins. And here’s the literal ‘minute’ catch: you earn more ‘rest seconds’ when you complete your task quicker – the swifter you are, the longer you rest!

The Seven-Minute EMOM Sweat Sequence

Start by setting a seven-minute timer. Once the clock is ticking, perform the exercises in the order listed below, at the start of each corresponding minute. Remember to utilize the remaining time of each minute for recovery before the next round of toughness begins. Harder, better, faster, stronger! Here’s the lineup:

• Minute 1: 12 Plank to chair squats
• Minute 2: 12 Side lunges (6 each side)
• Minute 3: 12 Tap push-ups
• Minute 4: 12 Burpees
• Minute 5: 20 Mountain climbers (10 each side)
• Minute 6: 10 Lunge kick-throughs (5 each side)
• Minute 7: Sweeping scissors (30 secs each side)

Detailed Workouts With Effective Steps

The exercise routines demanding a minute each have been thoroughly explained below:

Minute 1: 12 Plank to chair squats

This exercise involves engaging your core, glutes, and legs with a low-impact move.

Minute 2: 12 Side lunges (6 each side)

Strengthens your quads, glutes, hamstrings and also focuses on your inner and outer thighs.

Minute 3: 12 Tap push-ups

Offers simultaneous workout for your chest, shoulders, triceps, biceps, core, and back.

Minute 4: 12 Burpees

An all-body workout that accelerates your heart rate and maximizes calorie burning.

Minute 5: 20 Mountain climbers (10 each side)

Boosts heart rate while working the shoulders, biceps, triceps, chest, obliques, abs, quads, and hamstrings.

Minute 6: 10 Lunge kick-throughs (5 each side)

Bolsters the shape of your rear end, provides tone to legs and strengths the core.

Minute 7: Sweeping scissors (30 secs each side)

This core activity reinforces your midsection and stretches the hamstrings and lower back.

Now that you’re equipped with this power-charged EMOM workout, you’ve got a smarter way of maximizing your fitness levels with minimum time. So, ready to conquer your day?

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