EMOM Workout: What It Means and 5 Workouts to Try
By the PomoTimer team. Last updated .
An EMOM workout is one where you start a set number of reps at the top of every minute, then rest for whatever is left of that minute. EMOM stands for "every minute on the minute." In a 10-minute EMOM of 10 squats, you do 10 squats at 0:00, 10 more at 1:00, and keep going until 10 rounds are done. The faster you finish each set, the more rest you earn before the clock rolls over.
What EMOM means and why people like it
Most workouts ask you to decide how long to rest. An EMOM takes that decision away: the clock starts every set for you. That makes it a simple way to keep a steady pace, especially when you'd otherwise drift into long breaks between sets.
The format also scales well. Beginners can use easy reps and get 30 seconds of rest every minute, while experienced lifters can pack in heavier work and keep rest short. Because the total time is fixed, you also know exactly how long the session will take before you start.
You'll see a few common variations:
- Straight EMOM: the same exercise and reps every minute.
- Alternating EMOM: two to four exercises in rotation, such as push-ups on odd minutes and lunges on even minutes. Each muscle group gets a longer break.
- E2MOM or E3MOM: every 2 or 3 minutes instead of every minute, for longer efforts like a 250-meter row or a heavier set.
- Ladder EMOM: add one rep each minute until you can no longer finish inside the minute.
How to pick reps so you still get rest
The whole format depends on choosing the right number of reps. Too few and it turns into an easy stroll; too many and you'll be starting the next set with no rest at all, which usually means sloppy form by minute six.
A useful starting rule: pick a rep count you can finish in about 30 to 40 seconds while you're fresh. Sets slow down as you tire, so a set that takes 30 seconds in minute one might take 45 seconds by minute ten. Time one practice set before you begin, and adjust.
| Time to finish the set | Rest left each minute | How it tends to feel |
|---|---|---|
| 20–30 s | 30–40 s | Comfortable; good for learning a movement or a lighter day |
| 30–40 s | 20–30 s | The sweet spot for most workouts |
| 40–50 s | 10–20 s | Hard; expect the last few minutes to be a grind |
| Over 50 s | Under 10 s | Too much for most people; cut the reps |
If you miss a minute (the clock rolls over before you finish), drop one or two reps or switch to an easier version of the exercise for the rest of the workout. Chasing the clock with poor form isn't the point.
Sample EMOM workouts with timer settings
Each workout below lists the exact settings for the interval timer. Warm up for 5 minutes or so with easy movement before you press Start.
1. Beginner bodyweight EMOM (10 minutes)
Every minute: 8 bodyweight squats + 5 push-ups. Do the push-ups from your knees or with your hands on a counter if full push-ups are too hard. Most people finish this in 25 to 35 seconds, which leaves plenty of recovery.
Timer: prep 10 s, work 1:00, rest 0:00, 10 rounds.
2. 20-minute alternating EMOM
Rotate through four stations, one per minute, five times through:
- Minute 1: 12 kettlebell swings (or 12 glute bridges with no equipment)
- Minute 2: 8 push-ups
- Minute 3: 10 alternating reverse lunges (5 per leg)
- Minute 4: 30-second plank
Timer: prep 10 s, work 1:00, rest 0:00, 20 rounds. Rounds 1, 5, 9, 13 and 17 are always station 1, so a quick glance at the round counter tells you where you are.
3. Strength EMOM (12 minutes)
Alternate two lifts: odd minutes, 3 goblet squats or front squats; even minutes, 5 dumbbell or barbell presses. Choose a weight you could lift about six to eight times when fresh, so each set of three or five feels solid but never close to failure. That gives you six quality sets of each lift in 12 minutes.
Timer: prep 15 s (time to pick up the weight), work 1:00, rest 0:00, 12 rounds.
4. Every 2 minutes: row or run (12 minutes)
Every 2 minutes, row 250 meters or run about 200 meters at a hard but repeatable pace, then rest until the next start. Aim for an effort that takes roughly 60 to 75 seconds, so you get close to a minute of recovery. If you prefer running intervals with a set work and rest time, the HIIT treadmill workout guide has four sessions to try.
Timer: prep 10 s, work 2:00, rest 0:00, 6 rounds.
5. Ladder EMOM (up to 15 minutes)
Minute 1: 1 burpee. Minute 2: 2 burpees. Keep adding one rep each minute. The workout ends the first minute you can't finish all the reps before the beep. Swap burpees for squat thrusts (no jump) or air squats if you want it gentler.
Timer: prep 10 s, work 1:00, rest 0:00, 15 rounds. Press Reset when you stop.
| Workout | Prep | Work | Rest | Rounds | Total time |
|---|---|---|---|---|---|
| Beginner bodyweight | 10 s | 1:00 | 0:00 | 10 | 10 min |
| Alternating four-station | 10 s | 1:00 | 0:00 | 20 | 20 min |
| Strength (two lifts) | 15 s | 1:00 | 0:00 | 12 | 12 min |
| Row or run E2MOM | 10 s | 2:00 | 0:00 | 6 | 12 min |
| Ladder | 10 s | 1:00 | 0:00 | up to 15 | up to 15 min |
How to time an EMOM with PomoTimer
An EMOM timer only has to do one job: tell you when each new minute starts. Here's the setup:
- Open the custom interval timer.
- Set work to 1:00 (or 2:00 for an E2MOM).
- Set rest to 0:00. Your rest is whatever is left of each minute, so the timer doesn't need a separate rest phase.
- Set rounds to the number of minutes (or intervals) in your workout.
- Give yourself a 10- to 15-second prep countdown, then press Start or the Space bar.
A beep marks the start of every minute, and the 3-2-1 countdown tells you the next one is about to begin, so you can start resting without watching the screen. Press F for full screen if your phone or laptop is across the room. The timer keeps accurate time if you switch to your music app, but sounds only play while the page is open in a browser tab.
The HIIT timer runs on the same engine, so you can also edit one of its presets to 60 seconds of work and 0 of rest if that's the page you have bookmarked.
EMOM vs. AMRAP vs. Tabata
These three formats often show up side by side on gym whiteboards. The difference is what the clock controls.
| Format | What's fixed | What changes | Timer to use |
|---|---|---|---|
| EMOM | Reps per minute and total minutes | Your rest (whatever's left each minute) | Interval timer: 1:00 work, 0:00 rest |
| AMRAP ("as many rounds as possible") | Total time | How many rounds or reps you complete | A single countdown timer |
| Tabata | 20 s work, 10 s rest, 8 rounds | How many reps you fit into each 20 s | Tabata timer |
If you want to know where the 20/10 format came from and how it differs from general HIIT, see what a Tabata workout really is.
Frequently asked questions
Is EMOM good for beginners?
Yes, as long as the reps are modest. Built-in rest every minute and a fixed end time make it easier to manage than "do as much as you can" formats. Start with 10 minutes and a set that takes you 20 to 30 seconds.
How long should an EMOM be?
Ten to 20 minutes covers most workouts. Strength-focused EMOMs are often on the shorter side, while bodyweight conditioning EMOMs can run 20 to 30 minutes if the reps leave enough rest.
Can an EMOM build strength?
It can be a useful way to organize strength work: low reps at a moderate weight, repeated on a strict schedule, add up to a lot of quality sets. It isn't the place for maximal lifts, since short rest makes heavy singles riskier.
What should I do with the rest time?
Breathe, shake out your arms and legs, and get set for the next start. Avoid wandering off to grab water mid-workout; have it within reach before you begin.
A quick safety note: warm up first, stop if you feel sharp pain or dizziness, and check with a doctor before starting hard exercise if you have a heart condition or other health concerns.