🎯 What Is EMOM (Every Minute On the Minute)?
EMOM (English "Every Minute On the Minute") — is a training method in which a new set of the exercise is started every minute. Whatever you manage to complete in the first seconds — that is what you do. The remaining time of the minute is your rest. A new minute begins — you work again.
The essence of EMOM — built-in rest mechanism. Unlike AMRAP (where you rest when you want), EMOM has a strict structure: e.g., a 10-minute EMOM, 10 squats every minute. If you perform the squats in 20 seconds, you have 40 seconds of rest. The faster you work, the more you rest — this naturally motivates you to work intensely.
EMOM is a very flexible method. You can use one exercise (e.g., 10 min EMOM: 5 deadlift), several alternating exercises (e.g., min 1: burpees, min 2: kettlebell swing), or complex combinations. EMOM is great for both strength and cardio training.
The method is especially popular CrossFit in the community, but it is also widely used by strength athletes — EMOM allows you to perform a high volume with heavy weights in a short time while maintaining technique due to forced rest between sets.
📋 How to Perform?
EMOM Structure Examples:
| EMOM Type | Time | Exercises | Suitable |
|---|---|---|---|
| Strength EMOM | 10 min | Every minute: 3 squats with 80% 1RM | For strength and technique development |
| Hypertrophy EMOM | 12 min | Every minute: 8-12 reps of an isolation exercise | For muscle mass with short rest periods |
| Cardio EMOM | 15 min | Every minute: 15 calories of rowing or 12 burpees | For endurance and fat burning |
| Combined EMOM | 20 min | Min 1: 5 pull-ups / Min 2: 10 push-ups / Min 3: 15 squats | For full-body functional training |
| Skill EMOM | 8 min | Every minute: 3-5 technique reps (row, press) | For technique improvement |
⚖️ Pros and Cons
| ✅ Pros | ❌ Cons |
|---|---|
| Clear structure — easy to follow | Requires a timer/interval timer |
| Built-in rest without guesswork | May be too easy for advanced athletes |
| Motivates you to work faster (more rest) | Not all exercises suit the EMOM format |
| Flexible — suitable for strength, mass, cardio | Difficult with heavy weights (fast changes) |
| Excellent for technique improvement | Monotonous in longer sessions |
| Time-efficient | Requires precise exercise planning |
🔬 Scientific Research
Research and Practice:
- CrossFit studies show that EMOM training effectively increases VO2max and anaerobic capacity.
- In Strength Sports EMOM allows for a higher volume with technically complex exercises.
- EMOM is an excellent tool for motor learning — a common practice with rest improves technique.
💡 Practical Tips
- Set a Clear Repetition Count — not 'how many I can fit in', but a specific number.
- Work Must Last < 40 seconds — otherwise too little rest.
- Use an Interval Timer — phone, CrossFit timer, or GymNext.
- Start With 8-10 Minutes and gradually increase to 15-20 min.
- Choose Exercises You Can Start Quickly — without a long setup.
- EMOM + Partner — you do your set, your partner rests, and vice versa.
- Combine EMOM with Other Methods — e.g., EMOM as the main part, then AMRAP.
🙋 Frequently Asked Questions
Difference Between EMOM and AMRAP?
EMOM — structured rest every minute. AMRAP — free rest, as many as possible over the entire time. EMOM is more clearly structured, AMRAP is more intense.
Is EMOM Suitable for Beginners?
Yes, EMOM is great for beginners due to its clear structure and forced rest.
How Long Should EMOM Last?
8-20 minutes. Less than 8 minutes — too little stimulus. More than 20 — too much fatigue.
Exercises that can be performed quickly: squats, push-ups, kettlebell swings, pull-ups, burpees, barbell lifts.