EMOM Timer
EMOM — every minute on the minute — is a 60-second repeating round: a work block at the top of each minute, then rest with whatever time remains. Ten rounds is a 10-minute EMOM.
Get ready
Adjust the protocol below, then press Start. A beep marks each phase change.
How EMOM training works
In an EMOM, each minute starts a new round: you perform a set amount of work — for example 12 kettlebell swings — as early in the minute as possible, then rest until the next minute begins. Faster work means more rest, which self-regulates intensity.
The classic structure keeps work under 40 seconds so you always bank some rest. If your work regularly spills past the minute, the load is too heavy or the reps too high.
Common uses: strength movements at moderate loads (odd-object carries, thrusters), skill practice, conditioning finishers. The timer beeps at each minute boundary so you can keep your eyes on the work, not the clock.
FAQ
How many rounds should I set?
10 rounds (10 minutes) is the most common EMOM length; 15-20 minute EMOMs are used for endurance-biased sessions. Set the rounds field to your plan.
What if I finish my reps early?
That is the design — remaining time is rest. Rest quality improves the next round's output.
EMOM vs AMRAP?
EMOM fixes the pace (a round every minute); AMRAP fixes the total time and asks for as many rounds as possible inside it. EMOM is better for power and pacing; AMRAP for volume.
Interval timing is a training aid, not coaching advice. Warm up, scale work/rest to your fitness level, and stop if you feel pain, dizziness, or shortness of breath. Verify any clinically relevant exercise plan with a qualified professional.