Looking for a simple, structured workout you can follow without overthinking it?
This EMOM workout is designed for women and men over 50 who want
strength, cardio conditioning, and a clear plan with built in rest.
Wardville Workouts is a fully private personal training studio in Owings Mills, Maryland,
serving Owings Mills and nearby areas like Garrison, Pikesville,
Reisterstown, and Randallstown.
EMOM Workout PDF Download
Owings Mills, Maryland
EMOM Workout Every Minute on the Minute for Over 50
EMOM workouts are one of the best ways to train after 50 because the structure forces smart pacing. You start each minute, finish your reps, then rest for the remainder of the minute. This format supports fat loss, heart health, muscle maintenance, and confidence, especially when you want a plan that feels challenging but manageable.
Friendly reminder: use a weight and pace you can control. If you have joint pain, balance concerns, or you are returning after time off,
choose safer options and consult your healthcare provider when appropriate.
1 What EMOM means
- EMOM stands for Every Minute on the Minute.
- You start your work at the beginning of each minute.
- Finish the assigned reps or distance, then rest for the remainder of the minute.
- When the next minute begins, you move to the next exercise.
2 Workout structure
- 6 exercises
- 4 rounds
- 24 minutes total
- Great for busy schedules and consistent progress for over 50 fitness goals.
Directions ›
- 6 exercises, 4 rounds, total of 24 minutes
- Start each exercise at the beginning of every minute.
- Complete the assigned reps, calories, meters, or time.
- Rest for the remainder of that minute.
- Move to the next exercise when the next minute starts.
The 6 EMOM exercises ›
- Ball slams: 12
- Kettlebell swings: 12
- Bike: 4 calories
- Rower: 75 meters
- Arc Trainer: 5 calories
- Treadmill sprint: 45 seconds
Over 50 friendly tips and safer options ›
- New to ball slams? Use a lighter ball or reduce reps to keep form strong.
- For kettlebell swings, focus on hip hinge mechanics and choose a manageable weight.
- For cardio stations, prioritize steady effort over max speed if you are rebuilding endurance.
- Swap treadmill sprint for a fast incline walk if sprinting is not a good fit right now.
Want this personalized for your body and goals?
Call or text Lea at 410-804-8022 or email lea@wardvilleworkouts.com to book a free session for private personal training in Owings Mills.
FAQ
Is an EMOM workout good for women and men over 50?
Yes. EMOM training is structured and time based, which helps you pace yourself. You work, then rest for the remainder of the minute.
You can scale the reps, weight, and speed to match your fitness level.
How long is this EMOM workout?
This plan is 6 exercises for 4 rounds, which equals 24 total minutes.
What if I cannot finish the reps in the minute?
Choose a lighter weight, reduce reps, or slow the pace so you can finish with good form and still get some rest.
The goal is consistency and control, not exhaustion.
Do I need all the equipment listed?
The PDF uses a ball, kettlebell, bike, rower, Arc Trainer, and treadmill. If you do not have one station, swap in a similar option.
Lea can customize substitutions in a private session.
Do you offer private personal training near me?
Yes. Wardville Workouts is in Owings Mills, Maryland and serves nearby areas including Garrison, Pikesville, Reisterstown, and Randallstown.
Call or text to book a free session.