What does EMOM stand for?

Every minute on the minute. You start a set of work at the top of each minute, and whatever time is left is your rest before the next one begins.

How many reps should I put in a minute?

Enough that the work takes thirty to forty seconds in the first few minutes. If you are still working at fifty seconds early on, the reps are too high and the session will fall apart.

What happens if I cannot finish inside the minute?

The clock does not wait. Either cut the reps for the remaining minutes or stop. An EMOM that runs over every minute has stopped being an EMOM.

Can I rotate several exercises?

Yes. Add a station for each movement and the timer cycles through them one per minute, naming the one that is coming up.

Timer

EMOM timer

Every minute on the minute. The clock starts a fresh minute whatever you do inside it, so finishing the work early is the rest.

The timer

Minutes

Lead-in

Stations, one per line

Named stations appear on the clock as they come up. Leave it as it is to run one unnamed block.

The clock runs fullscreen and keeps the screen awake. It needs JavaScript, so with scripting off the plan below is the whole session written out.

Total: 10:10
Working: 10:00
Periods: 11

01ReadyGet ready0:10
02WorkWork1:00
03WorkWork1:00
04WorkWork1:00
05WorkWork1:00
06WorkWork1:00
07WorkWork1:00
08WorkWork1:00
09WorkWork1:00
10WorkWork1:00
11WorkWork1:00

How it works

An EMOM gives you one minute to do a fixed piece of work. Finish in thirty seconds and you rest for thirty. Finish in fifty and you rest for ten. The clock is indifferent, which is what makes the format self-regulating: your rest shrinks exactly as much as you slow down.

Set the number of minutes, add the movements you are cycling through, and press start. The timer counts each minute down and names the exercise for the minute you are in, so a rotation of three movements over twelve minutes needs no remembering.

Ten minutes of ten kettlebell swings is a standard first EMOM. The swings take about twenty-five seconds fresh, so the early minutes feel generous. By minute eight the same ten swings take thirty-five seconds and the rest has quietly halved.

That shrinking rest is the whole training effect, and it is also the thing that decides your rep count. Pick a number you can finish in about half the minute when fresh. A set that takes forty seconds on minute one leaves nothing by minute six, and the session ends early with the work unfinished.

Longer EMOMs work better in blocks. Twenty unbroken minutes is a grind that most people pace badly; two blocks of ten with a real recovery between them lets you hold a genuine work rate in both.

Questions

What does EMOM stand for?: Every minute on the minute. You start a set of work at the top of each minute, and whatever time is left is your rest before the next one begins.
How many reps should I put in a minute?: Enough that the work takes thirty to forty seconds in the first few minutes. If you are still working at fifty seconds early on, the reps are too high and the session will fall apart.
What happens if I cannot finish inside the minute?: The clock does not wait. Either cut the reps for the remaining minutes or stop. An EMOM that runs over every minute has stopped being an EMOM.
Can I rotate several exercises?: Yes. Add a station for each movement and the timer cycles through them one per minute, naming the one that is coming up.