What is an EMOM?
EMOM stands for every minute on the minute. At the start of each minute you do a set amount of work, for example 10 kettlebell swings, and whatever time is left over is your rest. When the next minute starts, you go again.
The faster you work, the more you rest. That makes EMOMs a self-pacing way to build volume, practise a skill under light fatigue or hold a steady intensity for a long time.
How to set up an EMOM
- Pick one to three exercises.
- Choose reps you can finish in 30–40 seconds, leaving 20–30 seconds to recover.
- Pick a length. 10–20 minutes is typical. Longer EMOMs need easier minutes.
- Adjust if you fall behind. If you can’t finish the reps inside the minute, lower the reps. Having almost no rest is the sign the EMOM is too hard.
- Try alternating EMOMs: exercise A on odd minutes and exercise B on even minutes.
EMOM workout ideas
| Workout | Every minute |
|---|---|
| Beginner, 10 min | Odd minutes: 10 air squats. Even minutes: 8 push-ups (knees are fine) |
| Kettlebell, 12 min | 15 kettlebell swings |
| Chelsea, 30 min | 5 pull-ups, 10 push-ups, 15 air squats |
| Strength, E2MOM × 6 | 3 heavy squats or deadlifts every 2 minutes (set Every to 120) |
Frequently asked questions
What is the difference between EMOM and AMRAP?
In an EMOM the work is fixed and the clock decides your rest: do the reps, rest until the next minute. In an AMRAP the time is fixed and you do as much work as possible, resting only when you choose.
What if I can't finish the reps within the minute?
Lower the reps, or give yourself more time per round by setting Every to 75 or 90 seconds. You should get at least 15–20 seconds of rest in most minutes.
How long should an EMOM be?
Most EMOMs last 8–20 minutes. Longer ones, such as the 30-minute Chelsea, work best with moderate reps you can repeat every minute.
Can I do E2MOM or E3MOM workouts?
Yes. Set Every to 120 seconds for every two minutes or 180 for every three. These are popular for heavy strength work.
Take your EMOM to the gym
The TruTimer app runs an EMOM for free in Quick Timer: set 60 seconds of work, no rest and your number of rounds, and it counts you into every minute with a spoken cue. The 30-minute Chelsea EMOM is built in as a Pro template.
