EMOM Timer
Free online EMOM timer for Every Minute On the Minute workouts. Set your work time, reps, rounds and rest periods, then start your workout.
Set Your EMOM Workout
The timer is preloaded with a standard EMOM: 1 minute of work, 10 rounds, 10 reps. Adjust the work time, rest and rounds to match your session. Reps is there to keep your target on screen — it does not change the timing. For heavier sets, the same timer runs every two or three minutes (often written E2MOM or E3MOM): set the work to 2:00 or 3:00, or use the presets below.
What Is an EMOM Timer?
An EMOM timer is a workout timer designed for Every Minute On the Minute training. At the start of each minute, you perform a specific number of repetitions or an exercise. Once you finish, you rest for the remainder of the minute before starting again.
Example: 10 push-ups every minute for 10 minutes. If the 10 repetitions take you 25 seconds, you get 35 seconds of recovery before the next minute begins.
That is the whole idea behind EMOM training: your rest is whatever time you have left. Move faster and you rest longer; slow down and the minute tightens up. The EMOM timer keeps every round exactly one minute long and signals the start of each new minute, so you never have to watch the clock mid-set.
How to Use an EMOM Timer
Choose your exercise
Choose the exercise or number of reps you want to perform.
Set your rounds
Choose how many minutes you want your EMOM workout to last.
Start the timer
Begin your workout when the timer starts.
Complete the work before the next minute
Finish your reps, rest for the remaining time, then start again when the next minute begins.
EMOM Workout Example
A simple three-part EMOM workout using bodyweight exercises and a fixed number of repetitions per round.
| Duration | Exercise | Reps |
|---|---|---|
| 10 min | Push-ups | 10 |
| 10 min | Air squats | 15 |
| 10 min | Sit-ups | 10 |
For a 10-minute EMOM, complete your repetitions at the beginning of each minute and rest until the next minute starts.
EMOM vs Other Workout Timers
EMOM is one of several interval formats. Here is how it compares with the other workout timers you can use.
| Timer | Best for |
|---|---|
| EMOM Timer | Every Minute On the Minute workouts |
| Tabata Timer | Short high-intensity intervals |
| Interval Timer | Custom work and rest intervals |
| AMRAP Timer | Maximum repetitions in a fixed time |
If you want full control over your work and rest periods instead of a fixed minute, use our interval timer, or start from the general workout timer.
EMOM Workout Ideas
Three EMOM workouts you can run with the timer above. Alternate the exercises minute by minute, or keep the same movement for the whole workout.
Beginner EMOM
5 push-ups · 10 air squats · 10 sit-ups
Full Body EMOM
10 squats · 8 push-ups · 10 mountain climbers
Strength EMOM
Squats · Deadlifts · Push press
Pick a rep count you can finish comfortably within the minute so you keep some rest in every round. EMOM is a staple CrossFit format — the CrossFit timer also covers AMRAP, For Time and Tabata WODs.
Benefits of EMOM Workouts
EMOM training is popular because the format does most of the work for you.
Simple structure
One exercise, one rep count, one minute. There is nothing to plan mid-workout.
Built-in rest periods
Whatever time is left in the minute is your recovery.
Easy to track
Rounds and reps are fixed, so you can compare sessions week after week.
Scalable for beginners and advanced athletes
Adjust the reps, the exercise or the number of rounds to match your level.
Great for conditioning and strength training
The same format works with bodyweight movements and loaded exercises.
EMOM Timer FAQ
Why an EMOM quietly changes its own work-to-rest ratio as you get fitter is explained in our guide to work-to-rest ratios.
What does EMOM stand for?
EMOM stands for “Every Minute On the Minute.” It means you begin your exercise or repetitions at the start of every minute.
How does an EMOM timer work?
An EMOM timer starts a new round at the beginning of each minute. You complete your assigned repetitions and use the remaining time to rest.
How long should an EMOM workout be?
EMOM workouts can be as short as 5 minutes or much longer depending on your fitness level, exercise selection and workout goal.
Can beginners do EMOM workouts?
Yes. Beginners can use fewer repetitions, easier exercises and shorter workouts.
What is the difference between EMOM and AMRAP?
In an EMOM, you complete a predetermined task at the start of each minute. In an AMRAP, you complete as many repetitions or rounds as possible within a fixed period.
Can I use an EMOM timer online?
Yes. This free EMOM timer lets you run an EMOM workout directly in your browser without downloading an app.
Ready to Start Your EMOM Workout?
Set your repetitions, choose your rounds and start your free EMOM timer.
Start EMOM Timer