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What is an EMOM Timer & How to Use It
EMOM stands for Every Minute On the Minute. It’s a popular high-intensity interval training (HIIT) format: at the start of each minute you begin a set of exercises, complete the prescribed reps or work as quickly as you can with good form, then rest for whatever time is left in that 60-second window. The cycle repeats for your chosen number of rounds, making it simple to structure and easy to scale.
How This Timer Works
Set Minutes per round (work window length, usually 1 minute), Rounds (how many minutes/cycles), and optionally Reps per minute as a target to aim for or to track pace. The large display counts down the current minute. Finish your reps early and you get more rest; struggle to finish and you get less rest and higher intensity. Use Set Up to lock in your settings and start, and Clear to reset.
Benefits
EMOM builds work capacity, endurance, and mental toughness. It improves pacing and efficiency under fatigue and is highly time-efficient — you can get a full-body or strength-focused workout in 10–30 minutes. It scales from beginners (lower reps, more rest) to advanced (complex movements, heavier loads), and supports cardiovascular fitness, strength, and metabolic conditioning. It’s a staple of the Timerist fitness timers collection for good reason.
Tips for Best Results
- Choose exercises you can perform consistently with good form.
- Start conservative with reps and rounds to avoid burnout.
- Track your pace over time — faster completion means more rest and clear progress.
- Pair with bodyweight, dumbbells, barbells, or cardio moves depending on your goals.
Example Workouts
- Beginner: 10 rounds EMOM — 8–12 air squats (rest the remainder of each minute).
- Strength: 12 rounds EMOM — 5 deadlifts or push presses at moderate weight.
- Conditioning: 20 rounds EMOM alternating — Minute 1: 10 burpees, Minute 2: 15 kettlebell swings.
- Skill/Endurance: 15 rounds EMOM — 10 pull-ups or ring rows + 20 double-unders (scale as needed).