EMOM Timer
Every Minute On the Minute. A powerful workout structure for building capacity.
What is EMOM?
EMOM stands for Every Minute on the Minute. It’s a type of interval training where you start a specific exercise at the beginning of each minute, complete the prescribed reps, and then rest for the remainder of the minute. When the next minute begins, you repeat the exercise or move on to a different one.
Example:
- Minute 1: 12 Calorie Row
- Minute 2: 15 Box Jumps
- Minute 3: 12 Push-ups
- Repeat for 10–20 minutes
Why Use an EMOM Timer?
An EMOM timer makes your workout structured and efficient:
- Keeps you accountable for starting exactly at the top of each minute
- Forces intensity, since more rest depends on finishing faster
- Easy to scale — adjust reps to match your fitness level
- Great for strength, conditioning, or skill practice
Free Online EMOM Timer
The FitTimers EMOM Timer helps you focus on effort, not the clock:
- 🔹Start instantly with customizable EMOM presets
- 🔹Set total workout time (e.g., 10, 20, 30 minutes)
- 🔹Audio + visual cues to start each minute
- 🔹Smart Adapt AI suggests rep adjustments if workouts feel too easy or hard
Example EMOM Workouts
1. Strength Focus (10 minutes)
- Odd Minutes: 8 Deadlifts
- Even Minutes: 8 Push Press
2. Conditioning (20 minutes)
- Min 1: 15 Burpees
- Min 2: 20 Kettlebell Swings
- Min 3: 250m Row
- Repeat cycle
3. Skill EMOM (12 minutes)
- Min 1: 5 Pull-ups
- Min 2: 10 Double-Unders
- Min 3: 20s Handstand Hold
Tips for Better EMOM Sessions
- Pick a rep range that leaves 10–20s rest each minute
- Stay consistent — the clock dictates your pace
- Use EMOM for both conditioning and strength-building
- Scale reps or weights to avoid burnout