Categories / HIIT & conditioning
EMOM Workouts
Set work to complete every minute on the minute.
How to start
Every minute on the minute, do a set number of reps (for example, 10 squats) and rest for the remainder of that minute. Do this for 10 minutes.
How to progress
Add minutes, then reps or weight. Alternate two exercises: minute 1 squats, minute 2 push-ups.
What the evidence says
Evidence: limited
We found no trials of this particular format. It is a way of structuring effort and rest. The general evidence on interval and strength exercise applies.
Take care: Choose reps that leave you with rest time. Do not sacrifice form to beat the clock.
Sources
12-week starter plan
Two or three sessions a week. Set reps so that each minute leaves 15 to 20 seconds of rest.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 7 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Pick two simple exercises.
- Use a free EMOM timer app.
- Stop if form slips.
Common mistakes
- Setting reps too high.
- Using heavy weights with fatigue.
- Training daily.
Kit and cost
Low Approximate UK prices.
- A timer app
- Dumbbells or a kettlebell (optional)
- A mat
Frequently asked questions
What does EMOM mean?
Every minute on the minute.
Is it only for gyms?
No, you can do it at home.
How long should it be?
10 to 20 minutes is typical.
Good for: Weight loss Strength Heart & fitness
Compare with similar options
| EMOM Workouts | Boot Camp | Circuit Training | HIIT | |
|---|---|---|---|---|
| Typical session | 30 min × 3/wk | 45 min × 3/wk | 45 min × 3/wk | 25 min × 3/wk |
| Effort | ●●●●○ | ●●●●○ | ●●●○○ | ●●●●● |
| Cost | Low cost | Moderate cost | Low cost | Free |
| Equipment | Basic kit | Basic kit | Basic kit | No equipment |
| Impact | Medium impact | Medium impact | Medium impact | Medium impact |
| Fitness needed | Some fitness | Some fitness | Some fitness | Some fitness |
| Evidence | limited | limited | limited | moderate |