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EMOM Workout: What It Is and 7 Workouts to Try

2026-05-275 min read

Written by Hamza J

EMOM Workout: What It Is and 7 Workouts to Try
Contents

Every Minute, On the Minute. Do your reps. Rest until the next minute. Repeat.

EMOM is one of the most efficient conditioning protocols ever invented. The structure is simple: at the top of every minute, do a fixed number of reps. The faster you finish, the more rest you get. Once you can't finish in 60 seconds, the EMOM is over.

The Virtus Athlete app has an EMOM timer built in along with Tabata, AMRAP, and custom intervals. Download it, clear audio cues, no need to watch the screen.

How EMOM Works

  1. Set a duration: 10, 12, 15, or 20 minutes typically.
  2. Pick an exercise (or two).
  3. Set a rep target you can complete in 30-45 seconds.
  4. Start a timer. At 0:00, do your reps. Rest until 1:00. Repeat.
  5. Stop when: the duration ends OR you can't finish reps before the next minute.

The key principle: choose a rep count that requires effort but leaves rest. If you can't finish in 50 seconds with 10 seconds to recover, you're going too hard.

EMOM vs AMRAP vs Tabata

ProtocolStructureBest For
EMOMReps every minute, rest balanceStrength endurance, skill volume
AMRAPAs many rounds as possible in fixed timeConditioning, total work output
Tabata20 sec work / 10 sec rest × 8Anaerobic capacity, max intensity

EMOM is the most controlled, you can scale rest by adjusting reps. AMRAP demands you set your own pace. Tabata leaves no choice.

7 EMOM Workouts

1. Beginner Conditioning EMOM (10 min)

Every minute:

  • 10 air squats
  • 10 push-ups (knee push-ups if needed)

Alternate movements each minute. Total: 5 rounds of each.

2. Kettlebell EMOM (12 min)

Every minute:

  • 12 kettlebell swings (24 kg / 16 kg)

Simple, brutal, builds posterior chain endurance.

3. Deadlift Strength EMOM (15 min)

Every minute:

  • 5 deadlifts at 60-65% of 1RM

15 minutes = 75 total reps at moderate intensity. High volume, controlled fatigue.

4. Push-Pull EMOM (16 min)

Every odd minute (1, 3, 5...):

  • 8 pull-ups

Every even minute (2, 4, 6...):

  • 12 push-ups

8 rounds total of each.

5. Burpee Conditioner (10 min)

Every minute:

  • 10 burpees

Most people fail this around minute 6. Scale to 7 or 8 burpees if needed.

6. Olympic Lift Skill EMOM (12 min)

Every minute:

  • 2 power cleans at 60-70% of 1RM

Light enough to maintain technique. 24 total reps over 12 minutes.

7. Hyrox Prep EMOM (20 min)

Every minute:

  • 12 wall balls (6 kg / 4 kg, Hyrox Open standard)

20 rounds = 240 wall balls. Brutal preparation for the 100-rep wall ball station in Hyrox.

Choosing Rep Counts

The right rep count for an EMOM:

Effort LevelTime Per RoundRep Count Should...
Easy25-35 secAllow plenty of rest
Moderate35-45 secLeave 15-25 sec rest
Hard45-55 secLeave 5-15 sec rest

If you finish in under 30 seconds, the workout is too easy. Increase reps or weight.

If you can't finish in 55 seconds within the first 3 rounds, the workout is too hard. Decrease reps or weight.

Common EMOM Mistakes

1. Going too hard early. First few rounds feel easy. Then minute 5 hits and you can't recover. Pace from rep 1.

2. Skill-heavy movements. Muscle-ups, snatches, double-unders all break down under EMOM fatigue. Save them for non-EMOM training.

3. Not adjusting reps for fatigue. If you barely make minute 5, drop reps for the rest. EMOM works only if you complete every round.

4. Using EMOM as your main training. EMOM is conditioning, not strength. Train strength separately with conventional sets and rest.

When to Use EMOMs in Your Program

  • Conditioning finishers: 8-12 minute EMOM at the end of a strength session.
  • Skill volume: Light weight Olympic lifts EMOM-style to accumulate reps.
  • Active recovery days: Light kettlebell or rowing EMOMs.
  • Hyrox/CrossFit prep: Specific movement preparation.

EMOMs work best 1-2 times per week, not daily.

Track your training with Virtus Athlete

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Virtus Athlete home screen with the week's scheduled workouts and progress summary

Frequently Asked Questions (FAQ)

What is an EMOM workout?
EMOM stands for "Every Minute, On the Minute." At the start of each minute, you do a prescribed number of reps. The remaining time in that minute is rest. The next minute, you start the next round. Workouts typically run 10-20 minutes total.
How long should an EMOM be?
10-20 minutes for most workouts. Beginners start at 8-10 minutes. Experienced athletes can run 20-25 minute EMOMs but the rep target should drop the longer the workout. Anything over 25 minutes is more about endurance than the EMOM format.
How many reps should I do per minute in an EMOM?
A rep count you can complete in 30-45 seconds. This leaves 15-30 seconds rest, which is enough to recover but not so much that the workout becomes easy. Adjust mid-workout if you're finishing too fast or too slow.
What's the difference between EMOM and AMRAP?
EMOM is reps-on-the-minute with built-in rest each minute. AMRAP (As Many Rounds As Possible) is as many rounds of a movement set as you can complete in a fixed time, without programmed rest. EMOM is more controlled, AMRAP is more all-out.
Are EMOMs good for fat loss?
EMOMs burn calories efficiently because of the high heart-rate sustained over 10-20 minutes. But fat loss is driven by total weekly energy expenditure and diet, not specific protocols. EMOMs work as one tool among many in a fat-loss phase.
Can I do EMOMs every day?
No. EMOMs are high-intensity and need recovery between sessions. 1-2 EMOM workouts per week, integrated into a broader program, is the sweet spot.
What's a good EMOM for beginners?
A 10-minute EMOM alternating 10 air squats and 10 push-ups (one movement each minute) is a solid starting point. Once that feels easy, progress to a 12-minute EMOM with kettlebell swings or higher rep counts.
What's a good Hyrox EMOM?
20-minute EMOM of 12 wall balls per minute. This builds the specific work capacity needed for the 100-wall-ball station. See our Hyrox guide for the full event prep.
Should I do strength or conditioning in EMOMs?
Both work. Strength EMOMs use heavier weight at lower reps (5 deadlifts at 65% 1RM). Conditioning EMOMs use higher reps with moderate weight. Choose based on what your program needs.

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