Taking EMOM Training to the Pool

Wednesday, November 10 2021

Looking for a powerful workout to keep your class participants motivated during the holidays?  Join Katy Coffey for Empower Splash, an “Every Minute on the Minute” (EMOM) workout that will challenge you to do a specific number of reps during each minute.  EMOM workouts are yet another popular HIIT-style of exercise. 

Like other high intensity interval training (HIIT) workouts, EMOMs alternate between short, intense bursts of exercise with complete rest. The difference is that these intervals are limited to one minute for work and recovery.  Instead of a timed work cycle, an exercise is assigned with a set goal of repetitions to perform in that timeframe.  Repeating the cycles allows for an opportunity to try and beat your previous performance in the last set.  The end result is a fast-paced, fun competition with yourself. 

Workout Structure & Timing
Empower Splash is a quick 30-minute workout that includes a warm-up, cool down and three EMOMs.  Each EMOM includes two exercises that are performed for 1-minute and repeated three times.  In order to ensure that everyone gets some recovery time in each minute, Katy set the work time for just 40 seconds as opposed to 60 seconds.  For example, she assigns 20 reps of an exercise to be done in 40 seconds.  The goal is to finish the reps within 40 seconds, however if you don’t, you still get 20 seconds of recovery time.  If you finish before 40 seconds is up, you get more recovery time.  In a class setting, the participants would all be exercising at a different pace.  Some will complete the reps, some won’t, but all will get at least 20 seconds of rest because recovery time is crucial in HIIT formatting.  It simply isn’t HIIT if you don’t vary the intensity.

Individual Performance
The two exercises in each EMOM are repeated three times, which provides participants an opportunity to beat their last set of reps each time.  Class participants should be encouraged to compete with themselves and not others in the pool. Katy uses EMOM workouts as an assessment tool for her small group and personal training clients.  EMOM training can measure improvements in strength and power.  As clients become stronger, they complete more reps in a shorter amount of time. Watch Katy talk more about how she uses EMOM workouts.

Equipment Optional
The use of hand-held equipment is completely optional in this workout. The water’s resistance is plenty if you do not want to incorporate equipment.   If you would like to add extra resistance to the exercises, you can use Aqualogix belles, foam dumbbells or webbed gloves. 

Music used in the video
The music used in this video was from Power Music's Virtual Music Category.  Boot Camp 2 is 130 bpm and available to download for $14.95.

Empower Splash is an ideal workout to add to your class rotation during the holiday season.  The fast-paced, self competitive nature of this routine will keep your students motivated and ready to set bigger and better fitness intentions for the New Year.

Author: Mark Grevelding is the founder of Fitmotivation. He is also a training specialist and consultant with the Aquatic Exercise Association’s (AEA). Mark has been active in the fitness industry for 22 years as a group fitness instructor, personal trainer, international presenter and a continuing education provider for AEA, AFAA & ACE.