What Is an EMOM Workout?
EMOM stands for “Every Minute On the Minute.” It’s a time-based training style where you perform a specific exercise (or combination of exercises) at the start of every minute, then rest for the remainder of that minute.
When the next minute hits—boom—you go again.
EMOM workouts can be adapted for strength, endurance, or conditioning and are a favorite format in CrossFit, military training, and even physical therapy.
Why It Works
Here’s what makes EMOM workouts so effective:
- Built-in pacing: You’re racing the clock, not burning out too fast.
- Customizable intensity: Add weight, reps, or difficulty as you progress.
- Time-efficient: A killer workout in just 15–30 minutes.
- Mental focus: You stay present, not scrolling or zoning out between sets.
- Recovery + work balance: You rest just enough to keep going strong.
Sample Beginner EMOM Workout (15 Minutes)
Total time: 15 minutes
Goal: Full-body conditioning
| Minute | Exercise |
|---|---|
| 1 | 12 Air Squats |
| 2 | 10 Push-Ups |
| 3 | 8 Dumbbell Rows (each arm) |
| 4 | 15 Jumping Jacks |
| 5 | REST or hold plank |
| Repeat for 3 rounds |
You get to rest whatever time remains in each minute before the next round starts. So if you do 12 air squats in 25 seconds, you get 35 seconds of rest before the next minute begins.
EMOM vs Traditional Workouts
| Traditional Strength Workout | EMOM Format Workout |
|---|---|
| Sets + Reps + Long Rest | 1-Minute Intervals + Active Rest |
| Risk of overtraining | Built-in pacing and breaks |
| Can drag on for an hour | Efficient, often under 30 mins |
EMOM cuts the fluff. It’s about focused effort in a fixed window, with the rest keeping you honest.
Best EMOM Moves to Mix and Match
- Strength: Deadlifts, squats, overhead press, pull-ups
- Cardio: Burpees, jump rope, kettlebell swings
- Core: Russian twists, mountain climbers, plank to push-up
- Bodyweight: Jump squats, push-ups, dips, lunge jumps
Real Talk from Noah
I’ve used EMOMs to rebuild after injuries, push through plateaus, and even get a solid workout in during lunch breaks. One of the best parts? You don’t need to overthink it. Pick 3–5 movements, hit a timer, and go.
Whether you’re at home with just bodyweight or in the gym with a full rack, EMOM is a format that meets you where you are.
Quick Tip
Want to build your own EMOM?
- Choose 2–4 exercises
- Keep reps manageable (you should finish in 40–45 seconds)
- Start with 10–15 minutes
- Use a timer app like Seconds or Gymboss
FAQ
Can beginners do EMOM workouts?
Absolutely. Just choose simple movements and scale your reps.
Do EMOM workouts help burn fat?
Yes—especially if you use compound moves and keep rest short. It’s a hybrid of HIIT and strength training.
Is EMOM the same as HIIT?
Not exactly. EMOM is a form of HIIT, but it’s more structured around time blocks and often includes strength-based exercises.
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Noah Rodriguez
Noah cuts through the noise with honest, practical advice for modern men who want to stay sharp, strong, and sane.
