Cadence
Guide
EMOM Workout Explained — Every Minute On the Minute
How EMOM workouts work, how to pick reps, and why a clean minute timer beats guessing from a stopwatch.
EMOM means Every Minute On the Minute. At the top of each minute you do a set of work, then rest with whatever time is left until the next minute starts.
The structure
- Minute starts → knock out your target reps (or seconds of work)
- Leftover seconds = rest
- Repeat for N minutes (often 10, 12, or 20)
If your set takes 40 seconds, you get ~20 seconds of rest. If it takes 55 seconds, you get almost none — that’s the self-regulating pressure of EMOM.
Why people love it
- Built-in pacing: you can’t sandbag forever or you’ll eat the rest.
- Easy to program with barbell, kettlebell, or bodyweight.
- A phone EMOM timer that chimes each minute keeps you honest without staring at a clock.
How to choose reps
Pick a volume you can finish in 30–45 seconds when fresh. You want some rest every minute. If you’re finishing with 2 seconds left by minute 6, cut the reps.
Sample EMOM 10 (bodyweight)
Every minute for 10 minutes:
- 8–12 push-ups or
- 12–15 air squats or
- 8 burpees
One movement for the whole EMOM keeps the signal clean. Advanced athletes alternate movements by minute (odd = pull, even = squat).
EMOM vs Tabata vs AMRAP
| Style | Clock logic | Feel |
|---|---|---|
| EMOM | Fixed minutes; rest = leftover | Sustainable grind |
| Tabata | 20 on / 10 off × 8 | Short & savage |
| AMRAP | Fixed total time; max rounds | Continuous push |
Deep dive: AMRAP vs EMOM vs Tabata.
Run EMOM in Cadence
Use the EMOM 10 preset — ten one-minute intervals with clear cues. Day 4 of the 7-Day HIIT Starter is built around it.
Keep going
- Free 7-Day HIIT Starter — day-by-day plan mapped to Cadence presets
- Tabata 20/10 Timer Guide — How to Run the Classic Protocol
- How Long Should HIIT Rest Intervals Be?