15 EMOM Workouts by Skill Level (With a Free Timer Preset for Every One)

EMOM workouts - Every Minute on the Minute - are the most coachable format in fitness: the clock starts your set, the leftover seconds are your rest, and the structure scales from first-day beginner to competitive athlete without changing the rules. This guide gives you 15 EMOM workouts organized by skill level, each with scaling notes and a one-tap preset on our free EMOM timer so you can start any of them in the next thirty seconds.

If you're brand new to the format, the short version: an EMOM workout assigns work to the top of every minute. Finish your reps in 35 seconds, you rest 25. The faster you work, the more you rest - built-in pacing, built-in accountability. For the full format breakdown (E2MOMs, alternating EMOMs, 90-second intervals), see the what-is-EMOM guide on the timer page.

How to pick your level

• Beginner: You're new to interval training or returning after a layoff. Your EMOM workouts should leave 20+ seconds of rest per minute - if they don't, cut reps, not corners.
• Intermediate: 6+ months of consistent training; you can hold form under a clock. Alternating movements and 15-20 minute sessions live here.
• Advanced: you train 5+ days weekly and want EMOM training that presses pace, load, or both - heavy E2MOMs, 24-30 minute engines, four-station rotations.

Beginner EMOM workouts (1-5)

1. The Starter - EMOM 10

Every minute: 10 kettlebell swings. Start the 10-minute timer →

The canonical first EMOM workout: one movement, ten minutes, rest built in. Scale by weight, not reps - a bell you can swing crisply for 10 unbroken.

2. Squat & Row - Alternating EMOM 12

Odd minutes: 12 air squats · Even: 8 ring rows. Start alternating 12 →

Push-pull balance with double rest per movement. Elevate the ring angle to scale rows easier.

3. Goblet Grinder - EMOM 10

Every minute: 8 goblet squats, then walk until the beep. Start the 10-minute EMOM →

The walking rest keeps beginners moving without spiking heart rate. Add load weekly before adding reps.

4. Cardio Primer - EMOM 12

Every minute: 10 (men) / 8 (women) calories on any machine. Start the 12-minute EMOM →

Teaches pacing: sprint the calories and minute 9 will collect the debt. Aim for the same finish second every round.

5. Core Foundation - 90-second EMOM, 9 minutes

Every 90s: 20-second plank + 10 dead bugs. Start the 90-second preset →

Longer intervals suit control work. Quality of bracing beats speed everywhere in this one.

Intermediate EMOM workouts (6-10)

6. The Classic Triplet - EMOM 15

Min 1: 12 cal row · Min 2: 10 burpees · Min 3: 15 wall balls, repeat ×5. Start the 15-minute EMOM → The archetypal class-format EMOM workout - three energy systems, five rounds, nowhere to hide in round four.

7. Barbell Builder - E2MOM 16

Every 2 minutes: 3 front squats @ 70-75%. Start the E2MOM → Strength EMOMs need real rest - that's what 2-minute intervals buy. Eight working sets of quality volume in 16 minutes.

8. Grip Check - Alternating EMOM 12

Odd: 12 heavy kettlebell swings · Even: 10 toes-to-bar. Start the 12-minute EMOM → Grip fatigue compounds across both movements - exactly the point. Scale T2B to hanging knee raises.

9. Engine Room - EMOM 20

Every minute: 12/10 calories on the bike, identical pace. Start the 20-minute EMOM → Twenty rounds of the same number is aerobic honesty. Your last three splits tell you your real conditioning level.

10. Push-Pull 90 - 90-second EMOM, 15 minutes

Every 90s: 8 push press + 8 pull-ups. Start the 15-minute EMOM (90-second rounds) → Ten couplet rounds; the 90-second window keeps both movements crisp under moderate fatigue.

Advanced EMOM workouts (11-15)

11. Four-Station Rotation - EMOM 24

Min 1: 15 cal row · 2: 12 box jump overs · 3: 10 DB snatches (5/arm) · 4: 12 T2B - repeat ×6. Start the 24-minute EMOM →

The class-killer format: six rounds through four stations, transitions included in the minute.

12. Heavy Cleans - E2MOM 20

Every 2 minutes: 2 power cleans @ 85%. Start the 20-minute EMOM (120-second rounds) → Ten heavy doubles under a clock - the E2MOM keeps bar speed honest deep into the session.

13. The Gasser - EMOM 10

Every minute: 15/12 calories + 5 burpees over the erg. Start the 10-minute EMOM → Ten minutes of redline math: any second you save on calories, the burpees spend. Advanced only - the rest disappears fast.

14. Murph Prep - EMOM 20

Min 1: 5 pull-ups · 2: 10 push-ups · 3: 15 air squats · 4: rest - repeat ×5. Start the 20-minute EMOM → Cindy volume with programmed recovery - the smartest bridge from EMOMs to benchmark territory.

15. The Thirty - EMOM 30

Rotate: 12 cal machine · 10 burpees · 12 KB swings · 10 hanging knee/T2B · rest - ×6. Start the 30-minute EMOM →

A full half-hour engine with a rest station every fifth minute. The rest minute is what makes minute 27 possible.

Get 20 Ready-to-Use EMOM Workouts

Download the printable 15 EMOM Workouts + 5 Bonus Workouts guide from Fit Viz. Inside, you'll get beginner, intermediate, and advanced sessions you can use for group classes, personal training, open gym, or at-home workouts—plus five bonus EMOMs that are not available on the blog.

The free PDF includes:

1. 5 beginner EMOM workouts
2. 5 intermediate EMOM workouts
3. 5 advanced EMOM workouts
4. 5 exclusive bonus workouts
5. Scaling options and coaching targets
6. Equipment lists and pacing guidance
7. A printable Build Your Own EMOM planner

• Run these on a gym screen: every preset above casts to a TV, - and coaches running whole classes put the workout and the timer on every screen with the Fit Viz workout display.

How to program EMOM workouts week to week

EMOM training progresses on three dials - never all at once: duration (add 2-4 minutes at the same reps), density (add 1-2 reps at the same duration), load (heavier at the same reps and duration, mostly for E2MOM strength work). Beginners: two EMOM workouts weekly, progressing one dial every 1-2 weeks. Intermediate: 2-3 weekly across mixed goals (one strength E2MOM, one conditioning). Advanced: EMOMs slot in as skill/strength primers or dedicated engine days - recovery, not enthusiasm, sets the ceiling.

The format's benefits are the same ones Healthline and Peloton highlight in their explainers - pacing control, measurable density, scalability - with one addition those guides skip: on the gym floor, the EMOM workout is also the easiest format to coach, because the clock does the cueing. That's why it anchors so much class programming, and why we built a free EMOM timer that runs every variant here (standard, alternating, 90-second, E2MOM) with shareable preset links.

Common EMOM workout mistakes

Three errors show up in almost every gym running EMOM workouts:

1. Choosing rep counts with no rest left. If your set takes 55 seconds, you're not doing EMOM workouts anymore - you're doing a badly paced For Time. The format's magic is the rest; protect 15-20 seconds minimum or cut reps.
2. Sprinting the early minutes. The first three rounds of any EMOM feel free. EMOM workouts are pacing lessons: hit the same finish-second every round, and let rounds 8-10 be where the fitness happens.
3. Never progressing the dials. Repeating the same EMOM workouts at the same reps forever trains maintenance, not adaptation. Move one dial - duration, density, or load - every week or two, as in the programming section above.

EMOM vs AMRAP vs For Time - where EMOMs fit

An EMOM workout fixes when you work; an AMRAP fixes how long; For Time fixes how much. EMOMs are the pacing teacher of the three - which is why they're the right default for beginners and the right recovery-week format for everyone else. All three modes run on the same workout timer.

Start one now

Pick your level, tap a preset, and the free EMOM timer beeps the first minute in - no ads, no signup, casts to any TV. Coaching a room? The workout display puts the workout and the clock on every screen at once.