What is an EMOM

Lets Get the basics down first

EMOM stands for ‘Every Minute on the Minute‘ and refers to a specific type of workout EMOM is a workout protocol used where you complete a predetermined number of reps of a particular exercise in 60 seconds. The time that remains in the 60-second block when you finish will be your recovery time before you move onto the next set – which starts on the next minute. The quicker you complete the task the more rest you earn yourself before going again at the top of the next minute. Because they are such an adaptable style of workout, there is no one who shouldn’t or can’t do an EMOM workout 

5 benefits of EMOM Workouts

Because of their changeable nature, EMOM workouts have some pretty big benefits. Much like your reusable water bottle, the more you put into them, the more you’ll get out of them.

1. they are time-efficent

We can often find ourselves distracted during workouts as we check texts or scroll Instagram, but the systematic and objective programming of EMOM workouts help us stay focused and avoid losing time between sets. EMOMs are one of the most effective ways to add high-quality training and  volume into your sessions. The work/rest ratios are systematically programmed so you have the urgency to finish the reps in a given time, giving you adequate rest and not losing time in-between sets.

2. they are Adaptable

You can use an EMOM workout for pretty much any training goal, power, strength, aerobic, anaerobic, or skill. unlike other workouts which keep you confined to a particular type of exercise, EMOM workouts can be adapted for almost any type of exercise. EMOMs can be programmed using varying exercises to train varying stimuli. For example, some can be cardio-focused with a rotation of skipping and burpees whereas others can be a strength-bias featuring push-ups and squats in the circuit. A great way to cycle between cardio and strength exercises, the world’s your fitness oyster when it comes to EMOM workouts.


During an EMOM workout, you don’t have the option to extend your rest. This can help you to push on when you know you should but don’t really want to. Challenging yourself to keep going when the going gets tough builds mental and physical strength.


EMOM workouts help your body learn to recover more quickly and work harder. Over time this will build your fitness capacity, including how quickly you and your heart rate are able to come back to baseline after strenuous home workouts.


A great way to see how you’re going during and after the workout, EMOM sessions can help you see how you’re improving. Firstly, they’re great for measuring consistency within the EMOM circuit. Watch the clock in the early minutes and notice how you’re pacing. As you get deeper into the circuit, watch to see if you are slowing down as your muscles fatigue or if you can maintain the pace. As you get fitter, you’ll notice that you’re able to maintain a higher level of effort for longer. 

To track your progress week to week – complete the same workout but notice if you have more rest time than usual leftover at the end of each minute. Or, amp up the number of reps you aim to complete in the 60-second period.

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