Ten minutes, ten rounds
A 10-minute EMOM gives you 10 one-minute intervals. Do your reps at the start of every minute and rest until the next beep. It is short enough to add after strength training and hard enough to stand on its own.
Five 10-minute EMOM workouts
- Push and squat: odd minutes 10 push-ups, even minutes 15 air squats.
- Burpee ladder: 1 burpee in minute one, 2 in minute two, up to 10.
- Swing and plank: 15 kettlebell swings, then hold a plank until the minute ends.
- Strength: 3 heavy front squats every minute, with good form.
- Core: rotate sit-ups, leg raises and Russian twists, 12 reps each.
How to set it up
Press start for the classic version. To rotate movements, type them separated by commas, for example “Push-ups, Air squats”. For longer sessions use the full EMOM timer.
Questions and answers
Is a 10-minute EMOM a full workout?
It can be, if the reps are challenging. Many people use it as a finisher after strength work.
Can I do 30-second intervals instead?
Yes. Pick the “20 × 30 s” preset or set Every to 0:30.
Does the timer count down or up?
It counts down each interval and shows which minute you are on, for example Minute 4 of 10.