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EMOM: Definition, Examples, and Benefits

What is EMOM?

EMOM stands for ‘every minute on the minute’ and is a type of metabolic conditioning training where the goal is to do a certain activity at the start of every minute for a set period. The remaining time within each minute is the trainee’s rest period. For example, an athlete might do 12 squats EMOM-style, where they do 12 squats as the minute starts, recover for the rest of the minute, and repeat.

Examples of EMOM

Strength-Focused EMOM

Pick a push-up variation challenging enough for you to do around 10 reps before reaching failure. 

Minute 1 – 5 push-ups and rest

Minute 2 – 5 pull-ups (or chin-ups) and rest

Alternate between the two for 10 to 20 minutes.

Endurance-Based EMOM

Minute 1 – 15 jump squats

Minute 2 – 10 burpees

Alternate between the two for 10-20 minutes.

Agility and Explosiveness EMOM

Minute 1 – 50-60 high knees

Minute 2 – 50-60 mountain climbers

The goal here is to do these as explosively as possible without breaking down form so there is enough time to recover.

Kettlebell EMOM

Minute 1 – 12 kettlebell swings

Minute 2 – 15 kettlebell goblet squats

Minute 3 – 10 kettlebell snatches (right or left arm)

Alternate between the three movements for up to 20 minutes. Make sure to do an equal number of snatches for the right and left arms.

The Benefits of EMOM

1. Efficient

Given the intensity and short rest periods (typically no longer than 30 seconds), trainees can get a good workout in within 15-25 minutes. This makes EMOM a great approach for busier individuals who can’t dedicate up to an hour or longer for a full gym session.

2. Flexible

EMOM is a way to organize workouts, which means it works with many types of training, even while on the road with no access to gym equipment. 

Looking for a quick bodyweight workout? Alternate between bodyweight squats, glute bridges, push-ups, mountain climbers, and pull-ups (if you have access to a bar) every minute.

3. Scalable

While EMOM can feel intimidating for beginners given the shorter rest periods, workouts can be adjusted to fit individual needs and abilities. 

For instance, a complete beginner might start with as few as 5 bodyweight squats every minute and slowly progress. In contrast, a more advanced trainee can push the boundaries to do as much work as possible and only leave 10-20 seconds of rest every minute. 

You can adapt the training density (amount of work done per unit of time) based on individual client’s needs and ability to perform movements correctly as they get tired.

4. Built-in Rest Periods

The structure of EMOM training ensures that trainees get some rest between bouts of exercise to maintain proper form and do enough training volume. 

You can add reps or prescribe a heavier weight if the trainee gets too much rest time and doesn’t feel challenged, or reduce the weight or rep target if they struggle to keep up and don’t get any recovery time.


1. How long should an EMOM workout be?

The idea behind EMOM is to push harder than usual, which means training for less time. In most cases, EMOM workouts last around 20 minutes, but shorter and longer can also work.

2. Do you need special equipment for EMOM?

Extra equipment, such as gym machines, free weights, and bands, can be useful but you can apply EMOM principles to equipment-free workouts.

3. Does EMOM work for beginners?

EMOM can work for beginners, but it’s important to monitor your clients closely, as fatigue can lead to a breakdown in technique, especially later in the workout.

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