In an EMOM (every minute on the minute), you do a specific move every time the clock hits :00 for a certain number of reps, and then rest for the remainder of the minute.

"It's body-changing because it's structured to lessen muscle fatigue, delay muscle failure, and allow progressive overload," says trainer Selena Watkins.

It also means you can go at your own pace within the interval—although we bet you'll try to go more quickly to get in more rest.


Choose either Workout 1 or Workout 2 for a single day, and incorporate both into your regular fitness routine.