EMOM timer

What is an EMOM?

EMOM stands for "every minute on the minute". At the start of each minute you do a set amount of work — say, 10 kettlebell swings — and rest for whatever time is left before the next minute begins. Finish in 35 seconds and you rest for 25. Take 50 and you rest for 10.

That makes the rest depend on the work, so the format paces you without a second clock. It's a staple of CrossFit and functional-fitness training, but it suits any movement you can count: swings, pull-ups, burpees, rowing, barbell complexes.

How this timer works

A basic EMOM timer counts rounds. This one also knows what you're doing in each of them.

• Build the session. Add a block per interval with an exercise, a rep count and an optional note such as "53 lb" or "each side". Add rest blocks where you want them.
• Repeat patterns fast. A repeat helper turns one block, or an A/B pair, into as many minutes as you need — a 20-minute alternating session takes a few clicks, not forty.
• See what's coming. The runner shows the countdown, the current movement with its drawing, and a next-up card, so you can set up before the minute turns over.
• Hear the turnover. Beeps for the last three seconds and a longer tone when the next minute starts. Both can be switched off.
• Put it on a screen. Press F for full-screen and read the clock from across the room. Space pauses, → skips to the next block, Esc ends the session.

E2MOM and other interval lengths

Heavier or higher-rep work doesn't always fit in 60 seconds. Switch the interval to 90 seconds, 2 minutes or 3 minutes — or type any length from 10 seconds to 10 minutes. An "every two minutes" session is the same idea with a longer window.

Ready-made workouts

Each of these opens in the timer with every minute filled in, and you can change anything before you start. Share a session of your own with the Copy link button in the builder.

• 10-minute bodyweight EMOM — 10 minutes
• 16-minute dumbbell EMOM with a rest minute — 16 minutes
• 20-minute kettlebell EMOM — 20 minutes
• 20-minute swing and burpee EMOM — 20 minutes
• 12-minute power clean EMOM — 12 minutes
• E2MOM 16: squat snatch and box jump — 16 minutes
• 12-minute pull-up and toes-to-bar EMOM — 12 minutes
• 16-minute row and double-under EMOM — 16 minutes

Starter sessions

Open the timer with no saved sessions and you'll find three to load and edit:

• EMOM 10, alternating. Odd minutes: 12 kettlebell swings. Even minutes: 8 burpees.
• EMOM 12, single movement. 5 power cleans every minute for 12 minutes.
• E2MOM 16. Every two minutes: 3 squat snatches and 6 box jumps, eight times.