Starter EMOM 10
- 01Odd minutes: 10 bodyweight squats
- 02Even minutes: 8 knee push-ups
10 minutes, 5 rounds of each move. Lower the reps if you need more rest.
EMOM timer
A free online EMOM timer: a new round starts every minute, on the minute. Do your reps, rest for what is left, and the beep tells you when to go again. Works on any phone or computer.
FitHackEMOM
10 rounds1:00Ready10:00 left
Every
1min
Rounds
10
Get the full timer in FitHackTabata, EMOM, AMRAP, AFAP + guided workoutsGet the app →The format
What is EMOM?
EMOM stands for “every minute on the minute”. At the start of each minute you do a set number of reps of an exercise. Whatever time is left in that minute is your rest. When the next minute starts, you go again.
The faster you finish your reps, the more rest you get, so EMOM rewards steady, efficient work. If you can barely finish before the next minute starts, the reps are too high; if you have more than 30 seconds of rest, you can add a few.
EMOM is popular in CrossFit and functional training, but it works for any bodyweight routine. A common variation is every 2 minutes (E2MOM) for longer sets or two exercises in a row.
Step by step
How to use this timer
- 1Warm up for 5 minutes and pick your exercises and reps.
- 2Choose a preset (EMOM 10, EMOM 20 or every 2 minutes) or set your own interval and rounds.
- 3Press Start. After a 3-second countdown the first minute begins: do your reps right away.
- 4Rest for the rest of the minute. The timer beeps 3-2-1 and starts the next round automatically.
- 5Rotate exercises by round (odd minutes, even minutes) and keep going until the final triple beep.
No equipment
EMOM workouts to try
Three bodyweight EMOMs you can do at home. Adjust reps so you finish each round in 30–40 seconds.
Full body EMOM 12
- 01Minute 1: 12 alternating lunges
- 02Minute 2: 10 push-ups
- 03Minute 3: 20 mountain climbers
Repeat the 3-minute cycle 4 times.
Engine EMOM 20
- 01Minute 1: 10 burpees
- 02Minute 2: 15 jump squats
- 03Minute 3: 15 push-ups
- 04Minute 4: 20 sit-ups
Repeat the 4-minute cycle 5 times. Keep form clean when you get tired.
New to high-intensity training? Start with fewer reps and talk to a doctor if you have any health concerns.
FAQ
EMOM questions
All timers, plus video-guided workouts, are also in the free FitHack app.
What does EMOM mean?
EMOM means “every minute on the minute”. You start a set of reps at the beginning of every minute and rest for whatever time is left before the next minute begins.
How many reps should I do in an EMOM?
Pick a number you can finish in about 30–40 seconds with good form, so you get 20–30 seconds of rest. If you start missing the next minute, lower the reps.
How long should an EMOM workout be?
Most EMOMs last 10 to 20 minutes. Beginners can start with 10 rounds; experienced athletes often do 20 to 30.
What is E2MOM?
E2MOM means every 2 minutes on the minute. It gives you more time per round for bigger sets or two exercises back to back. Use the “Every 2 min” preset or set the interval yourself.
What is the difference between EMOM and Tabata?
Tabata has fixed 20-second work and 10-second rest intervals and you go all out. In an EMOM you do a set number of reps, and your rest depends on how fast you finish them.
Does the timer have sound, and does it work on my phone?
Yes. It beeps 3-2-1 before every new round and plays a signal at the start of each minute. On phones it also vibrates where supported and keeps the screen on while running. No sign-up needed.
More free timers
Tabata timerFree online Tabata timer: 20 seconds work, 10 seconds rest, 8 rounds.Interval timerFree online interval timer: set your own work, rest and rounds.AMRAP timerFree online AMRAP timer: set 5 to 60 minutes, count your rounds with one tap, get a 1-minute warning and a final beep.AFAP timerFree online AFAP (for time) timer: stopwatch with optional time cap, lap button for round splits, 1-minute cap warning and sound.
EMOM, AMRAP, Tabata —
all in one app.
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