EMOM Timer

What is EMOM?

EMOM stands for "Every Minute on the Minute." The format is simple: at the top of every minute, complete a prescribed number of reps of an exercise; whatever time is left over in that minute is your rest. If the reps take 40 seconds, you rest 20 seconds. If they take 55 seconds, you rest 5. The structure self-regulates intensity — go faster, get more rest; slow down, get less.

How to use this EMOM timer

1. Pick an exercise and a rep target you can hit consistently in well under 60 seconds, even when fatigued.
2. Warm up properly — EMOMs are deceptively hard once accumulated fatigue kicks in.
3. Press Start. At each minute beep, do your prescribed reps, then rest until the next minute.
4. Run for your target total minutes (the timer defaults to 10; reset and adjust as needed).

Sample EMOMs

• Beginner cardio (10 min): 10 burpees every minute on the minute.
• Strength (10 min): 5 deadlifts at moderate weight, every minute.
• Conditioning (15 min): 12 kettlebell swings every minute.
• Pull-up grease the groove (15 min): 3 strict pull-ups every minute (use ~50% of your max).
• Mixed (20 min): alternate odd minutes (10 push-ups) and even minutes (15 air squats).

EMOM vs AMRAP vs intervals

EMOM gives you fixed work, variable rest — the work is the same every round, but rest depends on your pace. AMRAP (As Many Rounds As Possible) flips it: fixed time, variable work — go as hard as you can for the time. Standard interval timers like Tabata fix both work and rest.

Tips for better EMOMs

• Pick rep counts conservatively. If your first three minutes feel easy, that's fine — minute 8 will catch you.
• Aim to finish each minute's reps with at least 15 seconds of rest. If you're routinely going past 50 seconds of work, the prescription is too hard.
• Stop pushing form to keep up with the clock. If form breaks, drop reps or stop the EMOM.
• EMOMs accumulate fatigue. A 20-minute EMOM is significantly harder than a 10-minute one — pace accordingly.