EMOM stands for every minute on the minute. You start a timer, do a set number of reps at the top of each minute, and rest for whatever’s left of that minute. The faster you finish, the more rest you get. It’s one of the simplest ways to structure a workout, it works with almost any exercise, and it keeps you honest: the clock decides when you rest, not you.
- What it means: every minute on the minute: do your reps at the start of each minute, rest for the remainder
- Length: 10–30 minutes; beginners start at 10–12
- Reps: enough to take 30–40 seconds, leaving 20–30 seconds’ rest
- Good for: conditioning, practising lifts with good form, and short workouts when you’re busy
- Kit: a timer; everything else is optional
- Too hard?: if you can’t start the next minute on time, cut the reps
How an EMOM works
- Pick your exercise or exercises and a number of reps for each.
- Start a timer. At 0:00, do your reps.
- Rest for whatever’s left of the minute.
- At 1:00, go again, and keep going until the time is up.
You can repeat one exercise every minute, or rotate through two, three or four, one each minute. A 12-minute EMOM with three exercises means four rounds of each. Use the interval timer on your phone or a gym clock; a free EMOM timer app does the counting for you.
How many reps should you do?
Aim to finish your reps in 30–40 seconds, so you get at least 20 seconds’ rest. If you’re finishing in 15 seconds, add reps. If you’re still going at 50 seconds, or missing the start of the next minute, cut them. The first few minutes should feel easy; the last few shouldn’t.
5 EMOM workouts
1. Beginner bodyweight EMOM (12 minutes)
No kit. Rotate through three exercises, four rounds of each.
| Minute | Exercise | Reps |
|---|---|---|
| 1 | Bodyweight squat | 12 |
| 2 | Push-up (knees if needed) | 8 |
| 3 | Reverse lunge | 6 each leg |
2. Kettlebell EMOM (16 minutes)
One kettlebell, 12–20 kg for most men.
| Minute | Exercise | Reps |
|---|---|---|
| 1 | Kettlebell swing | 15 |
| 2 | Goblet squat | 10 |
| 3 | Single-arm row | 8 each side |
| 4 | Plank | 30 seconds |
New to kettlebells? Our kettlebell guide covers the swing.
3. Dumbbell full-body EMOM (20 minutes)
| Minute | Exercise | Reps |
|---|---|---|
| 1 | Dumbbell thruster (squat to press) | 8 |
| 2 | Renegade row | 5 each side |
| 3 | Dumbbell Romanian deadlift | 10 |
| 4 | Burpee | 8 |
| 5 | Rest | full minute |
4. Strength EMOM (10 minutes)
One heavy lift, a few reps a minute, for 10 minutes. Use a weight you could lift for six or seven reps fresh, and do two or three each minute. It’s a good way to practise a squat, deadlift or bench press with clean form while getting through a lot of quality work, since you never get close to failure.
| Minute | Exercise | Reps |
|---|---|---|
| 1–10 | Front squat, deadlift or bench press | 2–3 |
5. Cardio EMOM (20 minutes)
For a rower, bike or SkiErg. Alternate calories with a bodyweight move.
| Minute | Exercise | Reps |
|---|---|---|
| Odd minutes | Row, bike or SkiErg | 12–15 calories |
| Even minutes | Burpees, or air squats if your legs are cooked | 10 |
HYROX training uses longer station EMOMs; see our HYROX workout. For more interval sessions, try our HIIT workouts and the CrossFit ‘Girls’.
EMOM vs AMRAP vs Tabata
| Format | How it works | Best for |
|---|---|---|
| EMOM | Set reps at the start of each minute, rest the remainder | Pacing, form under fatigue, busy days |
| AMRAP | As many rounds or reps as possible in a set time | Pushing your output; measuring progress |
| Tabata | 20 seconds’ work, 10 seconds’ rest, eight times (4 minutes) | Short, flat-out finishers |
Common EMOM mistakes
- Too many reps. If you’re missing the start of minutes by halfway, the workout has turned into something else. Cut the reps and finish strong.
- Sloppy reps to buy rest. Rushing to get more rest defeats the point. Do every rep properly.
- No progression. Add a rep, a few kilos or a few minutes each week, one at a time.
- Skipping the warm-up. Five minutes of easy cardio and a set of each exercise before you start the clock.
How often to do EMOMs
Two or three EMOM sessions a week works for most people, with a day between them. That matches the American College of Sports Medicine’s advice of 2–3 days a week for novices (ACSM, 2009), and Australia’s guidelines ask adults to do muscle-strengthening work on at least two days a week (Department of Health).
A strength EMOM can replace your usual sets of a lift, and a short conditioning EMOM makes a good finisher after a weights session.
EMOM FAQ
What does EMOM stand for?
Every minute on the minute. Some people write it E1MOM; E2MOM means every two minutes, which suits heavier sets or longer efforts.
Are EMOM workouts good for fat loss?
They’re an efficient way to get a lot of work done in a short time, which helps. Fat loss still comes down to what you eat across the week; the training builds fitness and keeps your muscle while you lose fat.
How long should an EMOM be?
Ten to twelve minutes for a beginner or a finisher, 20–30 minutes for a full session. Past 30 minutes, most people slow down enough that the format stops working.
Can you build muscle with EMOMs?
Yes, with heavy enough weights. A strength EMOM with a challenging load gets you a lot of quality sets in a short time.
Sources: American College of Sports Medicine position stand (2009), Medicine & Science in Sports & Exercise; Australia’s physical activity and exercise guidelines for adults. Checked 29 October 2026.
