Cardio EMOM Workouts: Maximize Your Cardio Conditioning
February 7, 2025
BY STANISLAV BLASHCHUK
Cardio exercises are crucial for building endurance and improving cardiovascular health. EMOM (Every Minute on the Minute) workouts using cardio machines like rowing or the echo bike can take your conditioning to the next level. These time-efficient and high-intensity workouts are designed to push your limits, helping you increase your stamina, burn fat, and improve overall fitness. Whether you’re a beginner or an experienced athlete, these cardio-focused EMOMs will fit any fitness level.
Cardio EMOM Complexes
EMOM Cardio complexes are designed to keep your heart rate elevated while challenging your stamina and speed. Below are some of the best cardio machines and exercises to integrate into your EMOM workouts.
Rowing Machine
Rowing is a full-body, low-impact cardio workout that engages multiple muscle groups including the legs, back, and arms. It’s an excellent choice for increasing endurance and burning calories.
Timecap, Calories, and Intensity
The number of calories burned during an EMOM workout on the rowing machine will depend on your fitness level and goals. Typically, aim for 10–25 calories per minute depending on your intensity. For higher intensity, try to aim for more calories per minute.
| Rowing Style | Intensity Focus | Calories Per Minute |
|---|---|---|
| Steady-State Rowing | Endurance & Recovery | 10-15 |
| Moderate-Intensity Rowing | Conditioning & Power | 15-20 |
| High-Intensity Sprint Rowing | Power & Speed | 20-25+ |
Workout Instructions
1. Starting Position:
- Sit on the rower with your feet securely strapped in.
- Grasp the handle with both hands, keeping your arms straight and your back neutral.
- Knees bent, with shins vertical and body slightly leaned forward.
2. Drive Phase:
- Push with your legs, extend your knees, and pull the handle towards your chest using your arms and back.
- Engage your core to prevent back strain.
3. Recovery Phase:
- Extend your arms first, then bend your knees, returning to the starting position.
Involved Muscles
Legs (Quadriceps & Hamstrings): Drive the movement during the push.
Back (Lats & Traps): Assist in the pull phase.
Core: Stabilizes the torso during the recovery and drive phases.
Arms (Biceps & Forearms): Engage when pulling the handle toward the chest.
Echo Bike (Assault Bike)
The echo bike is an incredibly efficient cardio machine that builds both strength and stamina. Its resistance increases as you pedal harder, making it perfect for high-intensity EMOM workouts.
Timecap, Calories, and Intensity
For the echo bike in an EMOM workout, aim for 10–30 calories per minute, depending on your fitness level and intensity. To challenge yourself further, aim for higher calories in a shorter time.
| Bike Style | Intensity Focus | Calories Per Minute |
|---|---|---|
| Steady-State Pedaling | Endurance & Recovery | 10-15 |
| Moderate-Intensity Pedaling | Conditioning & Power | 15-20 |
| High-Intensity Sprint Pedaling | Power & Speed | 20-25+ |
Workout Instructions
- Sit comfortably on the bike, adjusting the seat and handlebars to the proper height.
- Hold the handlebars and place your feet in the pedal straps.
- Begin pedaling at a controlled pace.
- Push and pull the handlebars, using your arms to generate extra speed and intensity.
- Keep your core engaged to maintain posture throughout the movement.
- Focus on maintaining a steady cadence throughout the minute, aiming to hit the target calories in the shortest amount of time possible.
Involved Muscles
Legs (Quadriceps & Hamstrings): Drive the movement during pedaling.
Glutes: Engage during the downward push phase.
Core: Helps stabilize the body and assists with efficient pedal strokes.
Arms & Shoulders: Engage with the handlebars, providing additional power.
Jump Rope (Double Unders)
Jump rope is a simple yet highly effective cardio exercise that enhances coordination, foot speed, and cardiovascular endurance. Double unders can increase intensity for athletes looking to push their limits.
Timecap, Reps, and Intensity
For double unders, aim for 20–50 reps per minute based on your skill level. The intensity increases as the number of reps per minute increases.
| Jump Style | Intensity Focus | Reps Per Minute |
|---|---|---|
| Single Unders | Endurance & Coordination | 30-40 |
| Double Unders (Moderate Pace) | Conditioning & Speed | 20-30 |
| Double Unders (Fast Pace) | Power & Speed | 30-50+ |
Workout Instructions
- Hold the jump rope handles with a firm grip.
Keep your elbows close to your body and your wrists in a neutral position. - Jump high enough to let the rope pass twice under your feet in a single jump (double under).
- Focus on timing the jumps with the rope and maintaining a steady rhythm.
- Upon landing, prepare for the next jump and continue with a smooth rhythm.
Involved Muscles
Legs (Calves & Hamstrings): Propel the jump and maintain a light landing.
Core: Stabilizes the body and helps with rhythm.
Shoulders & Arms: Control the rope spin for efficient movement.
Cardio EMOM Workout Variations
Pairing cardio exercises with complementary movements can provide a well-rounded workout. These combinations will improve endurance, cardiovascular health, and fat loss, while keeping things dynamic. Here are some cardio-focused EMOM pairings to inspire your next workout:
- Rowing + Burpees
- Echo Bike + Mountain Climbers
- Jump Rope + Jumping Jacks
- Rowing + Push-Ups
- Echo Bike + Sit-Ups
- Jump Rope + Box Jumps
- Rowing + Air Squats
- Echo Bike + Jump Lunges
- Jump Rope + Plank Holds
- Rowing + Kettlebell Swings
These combinations are great for boosting cardiovascular fitness while targeting multiple muscle groups. Adjust the number of reps, calories, or duration to suit your training goals and fitness level.
