This EMOM Workout Pushes You to Rack Up Reps in Just 12 Minutes

While the coronavirus (COVID-19) pandemic has halted the cadence of everyday life for just about everyone, the world is now beginning to adjust. We’re all handling the challenges of social distancing and self-isolation differently—but that doesn’t mean that we have to go it completely alone in every sense.

At Men’s Health, we’re using this period as an opportunity to build up our community and share as much useful, positive information as possible. For everyone stuck missing their typical workout routines with gyms and fitness centers closed down, we’ve done our best to provide as many at-home workout options as possible. But that’s just the start. We’re also hosting live workout sessions on Instagram with some of our favorite trainers to fill the fitness class-shaped void in your daily routine.

Bobby Maximus, former UFC fighter, fitness personality, and author of the Men’s Health Maximus Body book, hosted the latest session. Maximus makes a point to train without equipment even when he has a fully-stocked gym at his disposal—so creating an accessible session for guys stuck at home without access to gear fits perfectly to his training style.

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Today’s workout is right in line with the Maximus minimalist style. The session uses the Every Minute on the Minute (EMOM) format, challenging you to complete a set number of reps at the start of every new minute within a predetermined time period. In this case, you’ll have to work for only 12 minutes, total—but you have to finish those reps with perfect form each time the clock starts from 0:01.

You might not think this workout offers much challenge—and if you’re comparing it to hours-long weightlifting sessions, you might have a point. But if you compare this EMOM to doing nothing, you’ll quickly see how valuable these 12 minutes can be. “By the end of 12 minutes, we’re going to accumulate 120 reps of each [exercise],” says Maximus. “Now you might not be thinking that’s that much. But 120 reps a day for a whole year, that’s well over 40,000 repetitions.”

You can also swap in other exercises to vary up your workout. Just get moving.

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Bobby Maximus 12-Minute Strict EMOM Workout

Set a timer for 12 minutes. Perform 10 strict reps every minute, on the minute. Rest until the next minute begins.

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