It’s not even a question. If you’re committed to improving your fitness—or even just fitness-curious—an EMOM workout is definitely for you.

Yes, we realize that while all the gym bros in the room are grunting in agreement, the fitness-curious are saying, “Do a what now? EMOM? Sounds like a digital watchdog program I put on my kid’s cell phone.”

You’re not wrong. But every subculture has its confusing acronyms, and the fitness world is no different. EMOM, HIIT, AMRAP … yeah, we love our acronyms.

What is an EMOM?

EMOM stands for Every Minute on the Minute. It’s a form of High Intensity Interval Training (HIIT) designed for simplicity while also providing a fantastically scalable workout.

The structure of an EMOM is simple. You do the prescribed exercise, then you rest for the remainder of the minute. At the next minute, you do it again. Continue until the preset time cap ends (typically around ten to fifteen minutes). The rest is the key to the EMOM. The faster you exercise, the longer you can rest before hitting it again.

Three Example EMOMs:

1. (Cardio) 10 min EMOM-10 burpees. Translation: Every minute on the minute complete 10 burpees. Rest the remainder of the minute. Do this for 10 total minutes.
2. (Strength) 12 min EMOM- 3 Deadlifts at 80% of 1 rep max. Translation: every minute, do three deadlifts at a weight that is 80% of your 1 repetition maximum deadlift weight. Rest for the remainder of the minute. Do this for 12 total minutes.
3. (Full Body Workout) 15 min EMOM. Min 1 – 10 pushups. Min 2 – 50ft farmer’s carry. Min 3 – 10 cal row. Translation: Every minute on the minute, do one of the three exercises listed. Minute 1, do 10 pushups; rest for the remainder of the minute. Minute 2, carry a weight in each hand a distance of 50 feet; rest for the remainder of the minute. Minute 3, row 10 calories on a rowing machine; rest the remainder of the minute. Repeat for 15 minutes for a total of 5 rounds. 

Benefits of an EMOM

1. Simplicity. Nobody wants to do math or try to remember a complex ‘what’s next’ list in the middle of an intense workout. The beauty of an EMOM is its repetition. You’re doing the same thing every minute on the minute until you’re done. If you are looking for more of a challenge (or just want to mix it up), you can also do an EMOM as a circuit, rotating through exercises. Just remember to keep it simple so you can remember what comes next (i.e. do 10 of each exercise).
2. Scalability. Everybody is at a different place on their fitness journey. Especially for those who are just starting out, an EMOM is a great way to exercise at your ability level. Whether exercising in a group class or solo, you can scale an EMOM to your fitness level and physical limitations. Let the gym bro do twenty-five burpees every minute on the minute. You focus on the five that you can do within the minute. You’ll both finish at the same time.
3. Versatility. An EMOM isn’t limited to any single exercise type. It can be weight lifting reps or calories on a bike. It can be a sprint distance or jump rope reps. It can be anything you want it to be. Training your olympic lifting form? Set low reps every minute to perfect your skill. Focused on cardio? Give yourself a calorie count on the bike or rower. You can make an EMOM work for any goal you have.
4. Efficiency. EMOMs keep you on the clock. Limited to half an hour to work out during lunch? Slip down to your company’s onsite fitness center and knock out a ten minute EMOM in plenty of time to get back for that annual corporate training you’re so excited for. (Yes, the fitness world also likes sarcasm. Sorry.)

Wherever you are on your fitness journey, an EMOM is a fantastic tool to keep in your kit bag. Just identify your goal, set your timer, and GO!