How an EMOM works
EMOM stands for every minute on the minute. At the top of each minute, you complete a set amount of work. Whatever time is left in the minute is your rest, so the faster you finish, the longer you rest. When the next minute starts, you go again. The preset here is ten rounds of one minute, which makes a ten-minute workout.
Choosing the right amount of work
A common rule of thumb is to pick a task that takes about half to two-thirds of the minute, leaving some time to breathe. If you finish in 20 seconds, you are probably not working hard enough. If you finish with only a few seconds to spare, the rest will quickly disappear, and you may not be able to keep up. The best number of reps is one that is challenging for the first minute and still possible at minute ten.
Example formats
| Format | Example |
|---|---|
| Single move | Ten kettlebell swings at the start of every minute |
| Alternating | Squats on odd minutes, push-ups on even minutes |
| Three-move rotation | Minute one squats, minute two rows, minute three sit-ups, then repeat |
| Skill practice | A few quality reps of a skill on each minute, with long rest in between |
Why people like it
An EMOM is simple to plan and easy to scale. You never have to track rest time, because the clock does it. It also gives you a built-in measure of progress. If you could not finish the reps inside the minute last week and can this week, you have improved. If you could finish with ease, you can add a rep next time or choose a harder variation.
Using it for strength and for conditioning
EMOMs are used for both. For conditioning, choose lighter movements and aim for a steady effort. For strength, some lifters use low reps of a barbell lift each minute with a weight that stays manageable, so the quality of each rep remains high. Heavy lifting is best done with proper technique, a suitable load and, where appropriate, a spotter or qualified coach.
Warm up and cool down
Spend a few minutes moving lightly first and do some easy practice reps of your chosen move. At the end, walk, breathe and stretch lightly. If you feel unwell, dizzy or any sharp pain, stop. New exercisers and anyone with a health concern should check with a qualified professional first.
To change the length, work, or number of rounds, use the interval timer. Related options are the Tabata timer and the HIIT timer, and the 10-minute timer and 1-minute timer work as simple single-length alternatives.
Questions
What does EMOM mean?
EMOM stands for every minute on the minute. You perform a set amount of work at the start of each minute, then rest for whatever time remains before the next minute begins. It is popular in strength and conditioning sessions.
How many reps should I do in an EMOM?
Choose a number that takes about half to two-thirds of the minute, so you get some rest but still feel challenged. The best count is one you can maintain through the final minute with good form.
How long should an EMOM workout be?
Ten minutes is a common length, and many people use anything from 8 to 20 minutes. Start shorter if you are new, and lengthen it as your fitness improves, adjusting the reps so the work stays manageable.
Can I use more than one exercise in an EMOM?
Yes. Many EMOMs alternate two moves on odd and even minutes, or rotate through three. This lets you work different muscle groups while the others recover, though the rest period within each minute stays the same.