EMOM Timer

Free EMOM timer for Every Minute on the Minute workouts. Set your total minutes and work duration. Perfect for CrossFit, kettlebell, and strength conditioning.

EMOM stands for Every Minute on the Minute. At the start of each minute, you complete a prescribed number of reps of an exercise. Whatever time remains in that minute is your rest. If the work takes 35 seconds, you rest for 25 seconds. EMOM training originated in CrossFit and is now widely used in strength and conditioning, kettlebell sport, and functional fitness programming.

The EMOM structure creates built-in accountability: as your fitness improves, you complete the work faster, earning more rest. This self-regulating feedback loop makes EMOM ideal for tracking progress. The repeating minute structure also trains pacing — a critical skill for sport performance.

Best exercises

Kettlebell swings Pull-ups Thrusters Double-unders Deadlifts Box jumps Dumbbell snatches Wall balls

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❓ Frequently Asked Questions

What does EMOM mean?

EMOM stands for Every Minute on the Minute. At the start of each minute, you perform a prescribed number of reps. When you finish the reps, the remaining time in that minute is your rest. The next minute starts and you repeat. This continues for the total programmed minutes.

How long should an EMOM workout be?

EMOM workouts typically run 10–20 minutes. A 10-minute EMOM is a focused finisher or warm-up. A 20-minute EMOM is a complete standalone workout. Some advanced athletes program 30-minute or even 60-minute EMOMs for strength endurance work.

How many reps should I do in an EMOM?

Program reps that take 30–45 seconds to complete, leaving 15–30 seconds of rest per minute. If the work takes more than 50 seconds, reduce reps or weight. The rest-to-work ratio should allow full recovery of the targeted movement pattern.

What is alternating EMOM (A/B EMOM)?

An alternating EMOM alternates two different exercises on alternating minutes. Minute 1: 10 kettlebell swings. Minute 2: 8 push-ups. Minute 3: back to swings. This allows higher intensity on each movement because each exercise gets 2 full minutes of recovery.

Can I use EMOM for strength training?

Yes. Strength EMOM programs typically use 1–5 reps of a compound lift (squat, deadlift, press) at 70–85% of one-rep max. The frequent stimulation with adequate rest between sets makes EMOM effective for building strength and practicing technique under fatigue.

What is the difference between EMOM and Tabata?

Tabata has a fixed 20:10 work-to-rest ratio regardless of rep completion. EMOM has a variable rest — you rest only the time remaining after completing your reps. EMOM rewards speed; Tabata rewards sustained intensity. EMOM is more strength-focused; Tabata is more cardiovascular.

Is EMOM good for weight loss?

EMOM can support weight loss through increased caloric expenditure and EPOC. However, it is most effective for building strength and improving movement quality. For pure fat loss, higher-repetition EMOM workouts with shorter rest periods (cardio EMOM) are more effective.

How do I program an EMOM workout?

Choose 1–3 exercises. Set a total time (10–20 minutes). Prescribe reps that take 30–40 seconds at a challenging but sustainable pace. Test your first minute — if you have less than 10 seconds of rest, reduce reps. Build progressively over 4–6 weeks by adding reps or weight.