EMOM Timer — Full Screen, Every Minute on the Minute

About the EMOM timer

EMOM (Every Minute On the Minute) means starting a set exercise at the top of each minute, doing your reps, and resting for whatever is left. It is a CrossFit and strength staple because the clock paces you: finish fast and you earn more rest. This timer uses 60-second rounds and beeps at each minute. Set the number of minutes and press Start.

Common EMOM formats

Sample EMOM workouts to start with

Beginner, 10 minutes: odd minutes 8 air squats, even minutes 6 push-ups (knees if needed). Finish each set in about 25-30 seconds and rest the remainder.

Intermediate, 12 minutes: minute 1, 12 kettlebell swings; minute 2, 10 walking lunges; minute 3, 8 burpees. Repeat the three-minute cycle four times.

Strength, 10 minutes: 3 deadlifts or front squats every minute at about 70-75 percent of your best single. Rest is short, so round one should feel moderate.

Conditioning, 20 minutes: alternate 12-15 calories on a rower or bike with 10-15 sit-ups. Hold a steady pace; do not sprint the first five rounds.

How to choose the right number of reps

A good EMOM leaves 15 to 30 seconds of rest in the early rounds. A 10-second set is too easy; a 50-second set means missing a minute by round four.

Time one set at your planned reps with the stopwatch and aim for 30-40 percent of the minute. Fatigue will stretch that to 60-70 percent, which is where an EMOM should feel hard but controlled.

If you miss a minute, do not chase it. Drop one or two reps and stay with the clock.

EMOM, E2MOM and other variations

E2MOM (every two minutes) suits heavier lifts that need more rest. E90S (every 90 seconds) is a middle ground. Alternating EMOMs rotate two to four movements, so each muscle group recovers longer while your heart rate stays up.

This page runs 60-second rounds. For longer windows, set work to 120 or 90 seconds with zero rest in the interval timer; it beeps at the start of each window.

Using the timer in a gym or class

Press Start, go full screen, and cast or mirror to a TV so the class sees the round and seconds left. The beep carries over music in most rooms; keep the tab in front, because browsers may mute hidden tabs.

In a mixed class, give each athlete their own rep count; the clock keeps everyone together.

When to use the EMOM timer

• CrossFit-style strength work — e.g. 5 power cleans at the top of every minute.
• Conditioning: 12 calories on the rower or bike each minute, rest the remainder.
• Skill practice — a set number of pull-ups, kettlebell swings or push-ups per minute.
• Pacing a long effort into clean, repeatable one-minute chunks.
• Coaching a class where everyone starts each round together on the beep.
• Building work capacity by adding rounds week over week.

How to use the EMOM timer

1. Pick one exercise and a rep count you can finish inside 60 seconds with rest to spare.
2. Set the number of rounds (minutes) you want to train — 10 is a common start.
3. Press Start. At the top of each minute you will hear a beep — begin your reps.
4. Finish your reps, then rest until the next beep. Faster reps = more rest.
5. When the rounds are done, the timer stops. Scale reps so the last rounds stay hard but doable.

Tips for getting the most out of EMOM

• Choose a rep count that leaves at least 15–20 seconds of rest in the early rounds.
• If you cannot finish the reps before the next minute, the load or reps are too high — scale down.
• EMOM is great for keeping form honest: the rest is built in, so quality stays high.
• Warm up first — the first beep comes fast and you want to be ready to move.
• For all-out 20-second bursts instead, use the Tabata timer; for custom work/rest, the interval timer.

EMOM timer FAQ

Related reading

• EMOM, Tabata and AMRAP timers explained (6 workouts)
• The best free online timers in 2026