EMOM (Every Minute On the Minute)
A workout structure where you perform exercises at the start of each minute.
Updated
EMOM workouts require completing a specific number of reps at the beginning of each minute, then resting for the remainder of that minute. The faster you complete the reps, the more rest you get. EMOMs are excellent for conditioning, technique practice under fatigue, and efficient workouts. They can be single exercises or alternating movements.
Examples
- 10 kettlebell swings EMOM for 10 minutes
- Alternating: even minutes squats, odd minutes push-ups
- EMOM 12: 3 power cleans
Compound exercises
Put this into practice with exercises from the library.
One Arm Floor Press
Strength · Barbell
One Arm Lat Pulldown
Strength · Cable
One Knee To Chest
Stretching · None
One Leg Barbell Squat
Strength · Barbell
Open Palm Kettlebell Clean
Strength · Kettlebells
Otis-Up
Strength · Other
Overhead Slam
Plyometrics · Medicine Ball
Overhead Squat
Olympic Weightlifting · Barbell
Common questions
What is EMOM?
A workout structure where you perform exercises at the start of each minute. EMOM workouts require completing a specific number of reps at the beginning of each minute, then resting for the remainder of that minute.
What exercises train the EMOM?
Good options include One Arm Floor Press, One Arm Lat Pulldown, One Knee To Chest, One Leg Barbell Squat, Open Palm Kettlebell Clean. Each links to a step-by-step guide with demonstration images.
What are examples of EMOM?
10 kettlebell swings EMOM for 10 minutes; Alternating: even minutes squats, odd minutes push-ups; EMOM 12: 3 power cleans.
Put it into practice
12-Week Muscle Building · £29
A 12-week, four-day hypertrophy plan in three phases, with a modest calorie surplus