Unlocking the Power of EMOM: Your Path to Fat Burning and Metabolism Boosting

In the bustling life of Cinco Ranch, Katy, TX, finding time for a comprehensive workout can be a challenge. Enter the “Strength Plan,” a strategically crafted EMOM (Every Minute on the Minute) workout designed to burn fat, increase metabolism, and deliver an efficient yet powerful fitness experience. The purpose of this plan is not just to get you moving, but to ignite a transformation that fits seamlessly into your busy schedule. Whether you’re a beginner or a seasoned fitness enthusiast, the Strength Plan promises remarkable benefits: enhanced strength, accelerated fat loss, and a boosted metabolism that keeps working long after you’ve finished your workout.


What is EMOM and How to Execute It

EMOM stands for “Every Minute on the Minute.” It’s a highly effective workout format where you perform a specific exercise at the start of every minute, resting for the remainder of the minute once your reps are completed. This cycle repeats for a set period, usually between 10 to 30 minutes, depending on your fitness level and goals. The beauty of EMOM lies in its ability to keep your heart rate elevated, maximizing fat burn and metabolic rate while allowing brief recovery periods. To execute an EMOM workout, set a timer, start with the first exercise as soon as the timer begins, and complete the designated reps. Rest for the remainder of the minute, then move on to the next exercise when the next minute starts.



Strength Plan: A Step-by-Step Guide

EMOM Strength Plan

  • Warm-Up: 5-10 minutes of dynamic stretches and light cardio.
  • Push-Ups
    • Beginner: 3 sets of 10 reps
    • Experienced: 4 sets of 15 reps
  • Goblet Squats
    • Beginner: 3 sets of 12 reps
    • Experienced: 4 sets of 20 reps
  • Dumbbell Rows
    • Beginner: 3 sets of 10 reps per arm
    • Experienced: 4 sets of 15 reps per arm
  • Lunges
    • Beginner: 3 sets of 12 reps per leg
    • Experienced: 4 sets of 20 reps per leg
  • Shoulder Press
    • Beginner: 3 sets of 10 reps
    • Experienced: 4 sets of 15 reps
  • Plank
    • Beginner: 3 sets of 30 seconds
    • Experienced: 4 sets of 1 minute

Principles of Overload and Progression

Understanding the principles of overload and progression is crucial for achieving continuous improvement. Overload involves gradually increasing the intensity of your workouts, challenging your muscles to adapt and grow stronger. Progression ensures that you consistently push your boundaries, preventing plateaus and promoting steady progress.

Four-Week Progression Outline

Week 1: Perform the recommended sets and reps.

Week 2: Increase weights slightly or add 2-3 reps per set.

Week 3: Introduce a fourth set for each exercise.

Week 4: Increase intensity by reducing rest periods or incorporating supersets.

By adhering to this progression plan, you’ll not only see physical changes but also feel a boost in your overall fitness and endurance.

Embrace the Value of the EMOM Strength Plan

Embarking on the Strength Plan is more than just committing to a workout routine; it’s a pledge to your health and well-being. This plan is designed to deliver efficient, effective results, making the most of your time and effort. By incorporating the principles of overload and progression, you’re setting yourself up for continuous growth and improvement.

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