Every minute on the minute
EMOM stands for “every minute on the minute”. At the start of each minute, you do a set number of reps. When you are done, you rest until the next minute starts. If 10 push-ups take you 17 seconds, you get 43 seconds of rest. The faster you work, the more you rest.
The timer above is set for an EMOM: rounds of one minute, no fixed rest, 10 rounds. Three short beeps announce each new minute, and the screen shows which minute you are in. Change the number of rounds for a longer workout.
Choosing the reps
The reps should take you between 20 and 40 seconds. Too few and the workout gets easy; too many and you run out of rest, then out of time. A good test: you should finish the last minutes with at least 15 seconds to spare. If you cannot finish a minute, lower the reps for the next ones.
Sample EMOM workouts
| Workout | Length | How it works |
|---|---|---|
| Bodyweight | 10 minutes | Odd minutes: 12 squats. Even minutes: 8 push-ups |
| Kettlebell | 12 minutes | Minute 1: 15 swings. Minute 2: 10 goblet squats. Minute 3: rest |
| Skill practice | 10 minutes | 3 pull-ups or 3 strict push-ups every minute, perfect form |
| Long EMOM | 20 minutes | Four moves in rotation, one per minute |
Variants
- Every 2 minutes (E2MOM): set the work to 2:00 and keep the rest at 0 for heavier sets.
- Rest minute: count one minute in every three or four as rest, as in the kettlebell workout above.
- Fixed rest: for timed work and timed rest, use the 40/20 timer or the main interval timer.
The format is popular in CrossFit gyms and weightlifting clubs. Nobody owns it: it is simply one of the easiest ways to keep a steady pace.