What is EMOM?
EMOM means every minute on the minute. You start a set of work at the top of each minute, and whatever time is left in that minute is your rest. Faster sets mean more rest.
How to set it up
- EMOM — work 60, rest 0, rounds = number of minutes
- E2MOM (every 2 minutes) — work 120, rest 0
- E90S (every 90 seconds) — work 90, rest 0
Example workouts
- 10-minute EMOM: 5 pull-ups and 10 push-ups each minute
- 12-minute EMOM alternating: odd minutes 12 kettlebell swings, even minutes 10 goblet squats
If you cannot finish the reps inside the minute, lower the reps rather than skipping the rest.
Popular presets
- 3 Round Boxing Timer — 3 x 3:00, 1:00 rest
- 30 / 10 Interval Timer — 30s on, 10s off
- 30 / 30 Interval Timer — 30s on, 30s off
- 30 / 15 Interval Timer — 30s on, 15s off
- 45 / 15 HIIT Timer — 45s on, 15s off
- 1 Minute Interval Timer — 60s on, 10s off