Easy Warm-Up EMOM: One Movement Pattern per Minute

A low-intensity warm-up built on the EMOM format (every minute on the minute): at the top of each minute students do a few reps of a basic movement pattern and walk or move gently for the rest of the minute. It warms up the whole body and teaches how an EMOM works before using it for real training.

How to play

1. Explain the format: at the beep, do the assigned reps; whatever is left of the minute is active rest, walking (1 min).
2. Minutes 1 and 2: 8 hip hinges with hands on thighs and 8 slow air squats (2 min).
3. Minutes 3 and 4: 6 incline push-ups against a wall or bench and 6 standing rows, as if pulling a rope (2 min).
4. Minutes 5 and 6: 5 reverse lunges per leg and 10 trunk rotations with arms open (2 min).
5. Minutes 7 and 8: 20 s of easy high knees and 20 s of small jumps in place, then walk (2 min).
6. Ask how many seconds of rest they had left each minute and explain that a training EMOM should leave about 15 to 30 seconds (1 min).

Rules

• Reps are slow and full range: this is a warm-up, not a race.
• If someone finishes in under 20 seconds, they increase range or pause on each rep, not speed.
• Each student keeps two steps of space around them for lunges and jumps.

Variations

Adaptations

• Deaf or hard of hearing: the teacher or the timer screen gives a visual signal at each new minute.
• Knee injury: replace lunges and jumps with glute bridges on the floor.
• Autism: show or hand out the eight-minute sequence in writing before starting.

Learning goals

• Warm up the main movement patterns progressively.
• Understand how the EMOM format works and how work relates to rest.
• Self-regulate pace so there is recovery time left in every minute.

Equipment for a class of 25

• timer: 1
• speaker: 1

Teacher tip

Run an interval timer app through the speaker so you don't have to watch the clock. This warm-up leads nicely into a main activity based on EMOM or AMRAP.

More activities like this

More warm-ups for High School