EMOM Training: What It Is, Benefits and Examples

EMOM is an easy training method to perform, but demanding and effective. Learn how to do it and what are its benefits.
EMOM Training: What It Is, Benefits and Examples

Last update: 04 May, 2022

Performing high-intensity physical activity that takes only a few minutes is effective and can be done without leaving home. And, as if that weren’t enough, we can also adapt it according to our tastes. Read on to find out what EMOM training is, its benefits, and some examples of how to do it.

EMOM stands for “every minute on the minute”. It’s a high-intensity cardiovascular workout that’s performed in intervals.

Each exercise must be completed in less than 1 minute and followed by 30 seconds of rest. The time left over after completing the series will also be used to recover. For example, if we do 10 squats and finish the series in 30 seconds, the remaining 30 seconds are added to the 30 stipulated seconds and we’ll get 1 minute of rest.

A complete EMOM workout lasts between 10 and 30 minutes.

Know the benefits of EMOM training

As well as the AMRAP or the Tabata training method, EMOM is one of the many variants of crossfit and emerges as one of the most effective workouts to get in shape. In addition, it allows us to carry it out in a short time, adapt it to our conditions and do it anywhere we feel comfortable.

Here are some of the main benefits you get with this practice.

Crossfit workout with dumbbells: 4 recommended exercises.
EMOM is a variant of crossfit, like others that exist and that aim to perform intense exercises in a short time.

You can track your progress

Often, when we perform routines and get used to the training, we forget how difficult it was at first and we have no notion of how much we have improved or even if we have stagnated. For that reason, it’s a good idea to take notes and keep track of your progress.

You can use a notebook and pencil, or a cellphone, to write down the number of repetitions performed, the time it took to complete them, and the seconds you took to rest. This will allow you to compare your performance week to week.

Helps us focus on good technique

Recovery time allows us to focus on the technique for each exercise. This is essential, as it’s a common mistake to prioritize speed to achieve more rest time. As a result, the activity isn’t performed accordingly.

In EMOM training, the idea is that you get extra seconds of recovery, but not at any cost. If you don’t follow this rule, you expose yourself to the risk of injury. Ideally, if you don’t gain those extra seconds, decrease the number of reps to complete the set.

Read also: HIIT for Beginners: Recommended Exercises and Tips

You lose weight and improve cardiorespiratory health

In recent years, EMOM training has become one of the most popular workouts when it comes to slimming down. Moreover, high-intensity interval training (HIIT) improves cardiorespiratory fitness in healthy, overweight, and obese adolescents, according to a 2020 study.

It’s dynamic, short, and fun

There’s no time to get bored. By being able to apply different routines, EMOM training never becomes monotonous.

In addition, it keeps us active almost constantly and doesn’t take up too much time. We can also increase difficulty once we feel able to.

And, as if that weren’t enough, you can practice it wherever you feel most comfortable. An analysis conducted on cross-training modalities (AMRAP, EMOM, and FOR TIME) shows that the pacing strategy developed by an athlete or trainee has a significant impact on endurance performance in the combination of exercises proposed for each training day.

Learn how EMOM training is performed

EMOM training gives us many possibilities, as it doesn’t have a stipulated time or punctual exercises. We can organize cardiorespiratory activities, to develop greater strength, to achieve more mobility, or do a combination of everything.

So we can adapt it to the time we have and, of course, to our physical condition. This gives us a wide range of possibilities.

Let’s see some examples of how to organize EMOM training, both in its basic form and by combining it with other methods.

10-minute basic EMOM with 7 reps

  • Set the stopwatch to 1 minute and start it
  • Perform the exercise until you complete the series. For example, 7 repetitions of burpees
  • At the end of the series, rest for the remaining time until the minute is up.
  • Recover for a further 30 seconds, which was the stipulated rest time.
  • Then, the second minute of work begins, so we start again with the burpees until we complete the 7.
  • Take advantage of the rest periods.
  • Repeat the sequence until you complete the stipulated work time. For example, 10 minutes in total.
EMOM training.
You can choose one exercise and repeat it for 10 minutes or combine several in the schedule for that day.

Progressive EMOM with a single exercise

  • Perform burpees for 1 minute. After one repetition, rest for the remaining time.
  • In the second minute, do two burpees with a jump.
  • In the third minute, do three repetitions of the exercise.
  • In the same way, add one repetition for each minute of the series until you complete it.

EMOM with multiple exercises

  • Perform, for example, 4 different exercises in 1-minute intervals.
  • In the first minute, perform 5 squats.
  • In the second interval, do 10 repetitions of the gluteal bridge.
  • For the third stage, do 10 push-ups.
  • In the final minute, do 10 repetitions of step up.
  • This will complete your first round, and you can do 4 in total.

Get fit fast!

EMOM training is a good option to break the monotony of routines and try new modalities. It’s also ideal for those who have little time to spend on this activity, as you can complete it in less than half an hour.

The most important thing is to make the maximum effort, but without neglecting the technique for each activity. Quality is always better than quantity.

It’s also good to accompany the exercise with a good diet, a good sleep, and to ask an expert to advise us on the most suitable routines. Try EMOM training and get in shape quickly!



  • Martin-Smith R, Cox A, Buchan DS, Baker JS, Grace F, Sculthorpe N. High Intensity Interval Training (HIIT) Improves Cardiorespiratory Fitness (CRF) in Healthy, Overweight and Obese Adolescents: A Systematic Review and Meta-Analysis of Controlled Studies. Int J Environ Res Public Health. 2020 Apr 24;17(8):2955. doi: 10.3390/ijerph17082955. PMID: 32344773; PMCID: PMC7215828. Disponible en: https://pubmed.ncbi.nlm.nih.gov/32344773/
  • de-Oliveira LA, Heredia-Elvar JR, Maté-Muñoz JL, García-Manso JM, Aragão-Santos JC, Da Silva-Grigoletto ME. Analysis of Pacing Strategies in AMRAP, EMOM, and FOR TIME Training Models during “Cross” Modalities. Sports (Basel). 2021 Oct 20;9(11):144. doi: 10.3390/sports9110144. PMID: 34822344; PMCID: PMC8624389. Disponible en: https://pubmed.ncbi.nlm.nih.gov/34822344/