Workout guides EMOM
What Does EMOM Mean?
EMOM stands for “Every Minute On the Minute.” Start the prescribed exercises at the beginning of each minute, then rest for whatever time remains. When the next minute begins, start again.
- 00:00 · Start your reps
- 00:25 · Reps done
- 01:00 · Start again
Finish earlier, rest longer. The next set always starts on the minute.
How does an EMOM workout work?
Think of each minute as a small appointment with your next set. For a 10-minute EMOM, you begin at 0:00, 1:00, 2:00, and so on through 9:00. The workout ends at 10:00. You do not wait until 1:00 to start the first set.
For example, suppose your plan is 10 kettlebell swings each minute. If those swings take 25 seconds, you have 35 seconds to rest. If a later set takes 32 seconds, you have 28 seconds left. The minute stays the same length; your rest changes with the time it takes to complete the work.
The aim is to complete the assigned reps, then recover. You do not keep adding repetitions just because there is time left. Choose a workload that leaves space to breathe and get ready for the next set.
Terminology reference: CrossFit’s workout glossary.
Reading the workout board? A rep is one repetition; a round can mean a circuit pass or one timer interval.
Four example EMOM workouts
These examples show different ways to organize the clock. Use movements you already know, and adjust the repetitions or load so every set leaves recovery time. Warm up before starting the timed block.
10-minute beginner EMOM
Every minute: 6 controlled bodyweight squats.
Complete the reps, then rest. Start with fewer reps if needed. Use the first few minutes to check that the work is comfortable to repeat; the goal is ten consistent sets, not a sprint through the first one.
12-minute bodyweight EMOM
- Minute 1: 8 squats.
- Minute 2: 6 incline push-ups on a stable surface.
- Minute 3: 20 seconds of a plank.
Repeat this three-minute sequence four times. The timer needs 12 one-minute rounds, even though there are only four passes through the exercise list.
15-minute strength EMOM
- Minute 1: 5 goblet squats.
- Minute 2: 5 dumbbell rows per side.
- Minute 3: Rest.
Repeat five times. Use a load you can control throughout; this example is not a maximum-weight test. Keep the full rest minute in the schedule instead of skipping straight to the next squat set.
10-minute alternating EMOM
- Odd minutes: 8 kettlebell deadlifts.
- Even minutes: 6 incline push-ups.
You will perform five sets of each movement. Set up both stations before starting so moving between them does not use up all your rest.
Write down what you actually used: movements, load, and reps. If the final rounds become rushed, reduce the work next time. If every round feels controlled, you have a clear starting point for repeating the session.
How to time an EMOM workout
A stopwatch can work if you watch each minute boundary. An EMOM timer handles the recurring intervals for you, so you can follow a cue instead of checking the screen after every repetition.
In Aika, open an EMOM timer, set Rounds to the number of minutes, and set Interval length to 1:00. For the first example, that is 10 rounds × 1:00. Check any preparation time separately, then start.
The timer does not detect when you finish your reps. Rest when your set is done and wait for the next interval cue. For a detailed walkthrough, including alternating movements and longer intervals, see how to use an EMOM timer.
If you would rather repeat a circuit at your own pace for a fixed duration, read what AMRAP means or the EMOM vs AMRAP comparison.
Common questions
How long should an EMOM be?
There is no required duration. The examples here run for 10–15 minutes, but the right length depends on the exercises and the purpose of the session. Pick a number of rounds you can repeat with consistent technique and room to rest.
Is EMOM good for beginners?
It can be a simple format to follow. Start with familiar movements and a small number of repetitions, leaving plenty of each minute for recovery. The clock gives you a schedule; it does not choose an appropriate workload for you.
What happens if I do not finish within the minute?
For the practice workouts here, stop and reduce the repetitions or difficulty before restarting. Chasing unfinished reps into the next minute removes your rest. A coached or scored workout may have its own rules, so check those first.
Is EMOM HIIT?
Not automatically. EMOM describes when each set begins. The movements, load, pace, and recovery determine the intensity. An easy technique EMOM and a hard conditioning EMOM can use the same clock.
What is the difference between EMOM and AMRAP?
EMOM schedules a new set every minute. AMRAP gives you one time window in which to accumulate rounds or reps at your own pace. Compare EMOM and AMRAP.