What is an EMOM Workout?

If you’re looking to shake up your fitness routine, EMOM workouts might be just what you need. EMOM stands for “Every Minute On the Minute,” a versatile training method that can boost your endurance, strength, and overall fitness.

What’s an EMOM?

In its simplest form, an EMOM workout involves performing a specific exercise or set of exercises at the start of each minute. You complete the work, then rest for the remainder of the minute before starting again.

But EMOM isn’t limited to just one-minute intervals. You can mix it up:

E1MOM: Every 1 Minute On the Minute (standard EMOM)
E2MOM: Every 2 Minutes On the Minute
E3MOM: Every 3 Minutes On the Minute
E4MOM: Every 4 Minutes On the Minute
E5MOM: Every 5 Minutes On the Minute

You can even go shorter with E90S (Every 90 Seconds) or longer with intervals up to 10 minutes.

Setting Up Your EMOM Timer

To get started with EMOM workouts, you need a reliable interval timer or emom timer. Here’s how to set it up:

Set the number of rounds to your desired workout length.
Use the work period setting to set your work time.
Get after it 💪

For example …

For a 10-minute EMOM

Rounds = 10
Work Time = 60 seconds

For a 10-minute E2MOM

Rounds = 5
Work Time = 2 minutes

The best part? You can easily adjust the timer for different EMOM variations by changing the work time and number of rounds.

ForTime Timer: Your EMOM Companion

Looking for a hassle-free EMOM experience? Check out the EMOM timer inside of the ForTime timer app. It comes pre-loaded with popular EMOM configurations, including:

Standard EMOM (E1MOM)
E90S (Every 90 seconds)
E2MOM (Every 2 Minutes)
E3MOM (Every 3 Minutes)
E4MOM (Every 4 Minutes)
…all the way up to E10MOM

No need to fiddle with settings – just choose your preferred interval and get moving.

Can’t find an EMOM interval you want, or have a custom one you want to try?

No problem, the ForTime timer has an Interval timer that is fully customizable that will allow you to program the EMOM interval you want.

If you need a “every 3:30 for 4 rounds”, then the interval timer (also available in the ForTime app) is just what you need. However, for traditional EMOM periods, this timer will fit the bill.