What is EMOM and why should you add it to your fitness routine?

livemint.com:

What is EMOM training? How to do it and why you should, adds that “you can customise your EMOM workout for your specific experience level, goals, and abilities. Because you’ll be minimising your rest periods, EMOMs are designed to make you stronger and majorly boost your endurance." This means that by tweaking the number of minutes and the intensity of the exercise and loads, you can also determine whether you are doing a cardio-based EMOM, or something to build strength and muscle. A tip would be to choose exercises for which you have a sound technique.

Chasing a higher rest time with a faster set can also lead to injuries, ideally, you would rather have 5 fewer seconds to rest than pull a muscle and miss a few days in your routine. Let’s start with beginner workouts. Start modest: 10 pushups followed by five squats every alternate minute for 16 minutes (an even number so that the workout ends with the squats).

Add a third exercise to the mix in the week after. Maybe three burpees after the squats and the time increases to 18 minutes. Add a bike to the sequence or as a replacement exercise the next time you try something.

“A cardio-focused EMOM could include body-weight movements (burpees, broad jumps, push-ups, mountain climbers and pull-ups) and machines like the rower or air bike. For instance, you might aim for 10 to 15 push-ups or 8 to 18 calories on the air bike," says a piece on fitking.in, titled What are EMOM workouts and what makes them so great? The article suggests a combination that might help one choose the exercises: Do opposite muscle groups which means a push exercise and a pull exercise. The other duo is a hinge movement and a squat movement.