EMOM Timer
EMOM stands for "Every Minute On the Minute." This training style challenges you to start a prescribed exercise or set of exercises at the beginning of each minute, with the remaining time used for rest. Set the total duration below, press Start, and our timer will track each minute interval for you.
Advertisement
How EMOM Training Works
EMOM workouts create a powerful combination of intensity and consistency. By starting a new set of exercises exactly at the top of each minute, you develop pace awareness and create a natural interval training effect. The faster you complete the prescribed work, the more rest you get before the next minute begins.
Using Our EMOM Timer
Our specialized EMOM timer offers several advantages:
- Set your total workout duration (usually 10-30 minutes)
- Clear minute counter shows your current round
- Audio cues signal the start of each new minute
- Visual and audio alerts keep you on track
- Fullscreen mode for distraction-free training
- Keyboard shortcuts: Space (Start/Pause), R (Reset), F (Fullscreen)
Effective EMOM Workout Examples
Try these popular EMOM formats with our timer:
Basic EMOM (10 minutes):
Every minute, perform:
- 10 kettlebell swings
Rest for the remainder of each minute
Alternating EMOM (16 minutes):
Minute 1: 15 push-ups
Minute 2: 15 sit-ups
Minute 3: 15 squats
Minute 4: 15 mountain climbers
Repeat this 4-minute cycle 4 times
Skill Development EMOM (20 minutes):
Every minute, alternate between:
Odd minutes: 5 double-unders (jump rope)
Even minutes: 3 handstand push-ups
Focus on technique during each movement
EMOM workouts are excellent for developing consistent pacing, building work capacity, and improving specific skills. They also provide a predictable structure that helps you stay focused throughout your workout.
Featured EMOM Workouts
Total Body EMOM
IntermediateA comprehensive 16-minute EMOM workout that targets all major muscle groups for balanced development.
Exercises:
- Min 1: 10 Kettlebell Swings
- Min 2: 10 Push-ups
- Min 3: 15 Air Squats
- Min 4: 10 Mountain Climbers (each side)
- Repeat this 4-minute cycle 4 times
Timer Settings:
Strength Builder EMOM
AdvancedA challenging 20-minute EMOM focusing on compound movements to build functional strength.
Exercises:
- Min 1-5: 5 Dumbbell Thrusters
- Min 6-10: 8 Kettlebell Deadlifts
- Min 11-15: 5 Push Press
- Min 16-20: 10 Goblet Squats