What EMOM means
EMOM stands for every minute on the minute. At the start of each minute you do a set number of reps, then rest for whatever time is left before the next minute starts. The faster you finish, the more rest you get.
Choosing your reps
Pick a number of reps you can finish in about 30 to 40 seconds, leaving 20 to 30 seconds of rest. If you start missing the next minute, lower the reps. If you finish in 20 seconds, add some.
Variations
- Alternating EMOM: odd minutes one movement, even minutes another. Type them into Movements, for example “Burpees, Kettlebell swings”, and the timer shows the right one each minute.
- Every 2 minutes (E2MOM): for heavier or longer sets. Set Every to 2:00.
- Every 90 seconds: a middle ground for strength work.
Sample EMOMs
- 12 minutes: 10 push-ups and 10 air squats every minute.
- 20 minutes rotating four movements: row 12 calories, 10 wall balls, 8 burpees, 30-second plank.
- For a quick session, use the 10-minute EMOM.
Questions and answers
What happens if I do not finish my reps within the minute?
Start the next minute anyway and lower the reps for the following rounds. The aim is to keep a steady pace with some rest every minute.
How long should an EMOM be?
Most EMOMs last 10 to 30 minutes. Shorter EMOMs suit heavy strength work; longer ones are for conditioning.
What is the difference between EMOM and AMRAP?
EMOM gives you a fixed workload each minute with built-in rest. AMRAP gives you a time cap and you keep working to complete as many rounds as possible.