EMOM Workouts Can Add Variety and Challenge to Your Workouts. Here’s How to Try Them

The fitness world is full of jargon. If you aren’t fluent, it can feel like accidentally cueing up a fitness class in the wrong language. This is especially true when it comes to acronyms—between WOD, PR, DOMS, HIIT, and LIIT, it’s easy to get workout terms and their meanings confused. 

One acronym that you’ve definitely heard before? EMOM, which stands for “every minute on the minute.” If you’ve always felt a little lost during an EMOM—or you’d like to try programming one yourself—we have all the details on EMOM workouts here, from their benefits to sample workouts and an explanation of what EMOM stands for in the first place.

What Are EMOM Workouts?

An EMOM workout has a movement (or a set of movements) that must be completed at the start of each minute for however long the EMOM is, says Peloton Instructor, Joslyn Thompson Rule. 

Let’s say you’re doing a 10-minute EMOM of 10 squats and five push-ups. You’d set a timer for 10 minutes and hit “start.” You’d immediately do 10 squats and five push-ups, then rest until the next minute begins. Every time a new minute starts—when the timer reads 9:00, 8:00, and so on—you’d do another 10 and five push-ups. By the end of the EMOM, you’ll have done 10 rounds of these exercises, totaling 100 and 50 push-ups, Joslyn explains.

The tricky part about EMOMs is that you don’t have guaranteed rest time. You can recover for however much time you have remaining in the minute after you’ve completed the designated reps. “For example, if you complete your movements within 40 seconds, then you have 20 seconds rest until the start of the next minute,” Joslyn says.

What Does EMOM Stand For?

“EMOM stands for Every Minute On the Minute,” Joslyn explains. It refers to the practice of doing each exercise (or set of exercises) again every time a new minute begins.

EMOM vs. HIIT vs. AMRAP

You’ve likely heard these acronyms in close proximity. “All three [workout methods] are designed to help burn calories, build muscular and cardio endurance, [and are] time-friendly for busy folks,” says Maurice Williams, a master trainer for the National Academy of Sports Medicine (NASM) and assistant professor of kinesiology at Freed Hardeman University. But they don’t all mean the same thing. Here’s what they stand for and how EMOM, HIIT, and AMRAP differ.

EMOM (every minute on the minute) is a workout method in which you perform a certain number of reps of an exercise (or multiple exercises) within a given amount of time—usually one minute—and then repeat this for several rounds. Unlike HIIT, the amount of rest you get isn’t predetermined; you only rest for as long as you have left in the minute after finishing your reps.

HIIT (high-intensity interval training) is a type of interval training where you alternate short periods of exercise at a high or maximum intensity with longer periods of rest. “It’s a power-based workout where an exercise is performed as fast as one can for a short duration, followed by a long rest period,” Williams explains. It’s important to note that proper HIIT incorporates short bouts of work (ranging between 10 and 45 seconds) at the highest intensity possible, per NASM. On an effort scale from one to 10, your HIIT effort should be at least a seven out of 10. If you’re not working at a high or maximum intensity, then it’s interval training, but not HIIT. Other specific types of training (including Tabata, EMOM, and AMRAP) can fall under the HIIT umbrella, depending on the exact workout.

AMRAP (as many rounds/reps as possible) is a workout that pushes you to do as many reps or rounds of an exercise as possible within a given time frame. “Unlike EMOM or HIIT, there is no built-in rest period,” Williams says.

The Benefits of Doing EMOM Workouts

Unlike running or doing squats, EMOM workouts don’t all have the same benefits; it’ll depend on which movements you’re doing. “Depending on the type of exercise, they can be metabolic (use a lot of energy) or strength building,” Joslyn says. For example, a burpee-only EMOM will train your cardiovascular system more than a strength-building EMOM where you do shoulder presses and rows with heavy weights. EMOMs can also be great for skill-building, Joslyn adds. Think of an EMOM with just one or two push-ups per minute that allows you to focus on form.

In general, EMOM workouts can build strength, lean muscle mass, and reduce body fat by increasing one’s metabolism, Williams says. If you alternate doing upper body and lower body exercises, you may also reap the benefits of peripheral heart action training (PHAT). PHAT helps build aerobic and muscular endurance and forces blood to quickly circulate through the body, per NASM.

Because EMOM workouts are so versatile, they’re quite accessible, and you can tailor them to your goals or abilities. You can use any variation of equipment you might have on hand, including just your body weight; all you need for an EMOM is a timer or clock.

Types of Workouts Where You May See EMOM

Trying to figure out where you’ve heard the word “EMOM” before? You may have seen the term in these types of workouts.

Metabolic Conditioning

Metabolic conditioning workouts (or MetCon, for short) are sessions that impose a moderate to high demand on the cardiovascular system and energy metabolism of the active muscle fibers, per the American College of Sports Medicine. It typically describes workouts, like EMOMs, that require you to work at a high intensity for an extended period, increasing your body’s ability to store and deliver energy for physical activity, according to the American Council on Exercise.  

HIIT Workouts

EMOMs don’t have a designated amount of rest time like true HIIT workouts do, but they’re often used in HIIT workout classes, regardless. Because EMOMs force you to race against the clock, this pressure can be key for nudging you to work at a high or maximal intensity. 

Strength Classes

Fitness instructors often use EMOMS in their functional strength classes to keep things interesting, help structure class time, and get your heart beating faster. EMOMs can be a fantastic finisher at the end of a training session to use up leftover energy.

Example EMOM Workouts/Exercises

There are infinite ways to program an EMOM workout. For instance, “EMOMs are not restricted to one minute,” Joslyn says. “It could be E2MOM (every two minutes) or E3MOM (every three minutes).” Here are a few examples of what an EMOM workout might look like.

Basic EMOM

A simple, three-move EMOM you might find in a Peloton strength workout would be to do five squats, five push-ups, and five diamond sit-ups, then rest until the next minute begins. Repeat for six to eight minutes.

Even/Odd EMOM

You don’t need to do the same thing every minute of an EMOM. You can tap into the PHAT principle, for example, by alternating the moves you do during each minute: Do five squats every odd minute, then eight rows every even minute for six to eight minutes, Joslyn suggests.

Circuit-Style EMOM

Organizing three or four exercises into “mini circuits” is a fun way to program EMOM, Williams suggests. “This allows for upper body, lower body, core, and perhaps a plyometric or cardio exercise to be included in the workout.” Here’s an example using four bodyweight moves: alternating reverse lunges, push-ups, cobras, and mountain climbers. In the first minute, do 12 reps of . In the second minute, do 12 reps of push-ups. In the third minute, do 12 reps of cobras. In the fourth minute, do 12 reps of mountain climbers. Do three rounds of the entire circuit, so the total EMOM workout takes 12 minutes.

Who Are EMOM Workouts Best For?

Many EMOMs are fast-paced and challenging, making them more suited for intermediate or advanced exercisers. However, with suitable adjustments, Joslyn says everyone can do and benefit from EMOM workouts. EMOMs can help you improve a skill or familiarity with an exercise, build strength, or challenge you metabolically, Joslyn says. They can come in handy for many different exercise goals, Williams adds.

In fact, EMOM may be better for beginners than other time-based workout methods, including AMRAP. A small study on 12 adult athletes found that EMOM-style workouts resulted in a lower heart rate than AMRAP or rounds-for-time workouts. The researchers hypothesized that this is because EMOM workouts have built-in rest periods.

3 Considerations to Keep In Mind Before Trying EMOM Workouts

There are a few things to remember before charging full steam ahead at an EMOM workout. Consider these three factors first: 

1. Proceed With Caution If You’re a Beginner or Injured

Because you’re on the clock, EMOM workouts may pressure you to push beyond your means. "EMOM can be dangerous for those who are deconditioned [or] have a current injury,” Williams says. If that’s you, you may want to skip EMOMs in favor of slower-paced programming. 

2. Go In With a Pace Strategy

There are a few different pacing strategies for getting through an EMOM workout: 1) finish your reps as fast as possible, 2) take pauses between reps, or 3) perform the reps in cluster sets (for example, finishing nine reps of burpees by doing three at a time, resting between each set). Research suggests incorporating rest into your EMOMS—between each rep or cluster set—to maintain proper form and reduce the likelihood of fatiguing your muscles completely. If you’re doing a low-rep workout, such as an EMOM with six squats, you can spread your reps evenly throughout the minute, doing one every 10 seconds.

3. Listen to Your Body

Williams says EMOMS can also be risky for those who don’t listen to their body’s warning signs that rest is needed. Ensure you listen to your body and prioritize your needs over getting your reps done ahead of the clock. If you feel extreme fatigue or acute pain or can’t catch your breath during the recovery periods, it’s a sign you should stop.

How to Add EMOM Workouts to Your Fitness Routine

The possibilities are endless. EMOMs can range from three minutes to 60+ and from easy to intense. You can do an EMOM at the start of a workout to build skills or strength or at the end of a workout as metabolic conditioning, Joslyn says. In addition to doing an appropriate warm-up and cooldown, an EMOM can be your entire workout—especially if you’re short on time.

If you’re a beginner, it may be best to stick to EMOMs programmed by an instructor (such as those in Peloton classes). And when in doubt, seek out a certified professional, Williams says. That way, you can feel safe and supported as you get your EMOM on.