Best EMOM Workouts for Every Level

EMOM — Every Minute On the Minute — is one of the most versatile workout formats in functional fitness. You perform a set of work at the start of each minute and rest for whatever time remains. Simple structure, brutal effectiveness.

Need a random workout right now? Try the WOD Generator and select EMOM format.

How EMOM Works

At the top of each minute, complete the prescribed reps. If you finish in 30 seconds, you rest 30 seconds. If you finish in 50 seconds, you rest 10. The clock keeps you honest — slow down and your rest disappears.

Beginner EMOMs

Start with 10-minute EMOMs using bodyweight movements. Focus on consistent pacing — you should finish each minute with at least 15 seconds of rest.

EMOM 10 — Bodyweight Basics

Min 1: 10 Air Squats Min 2: 8 Push-ups Min 3: 12 Sit-ups Min 4: 8 Lunges (each leg) Min 5: 10 Mountain Climbers (each leg) Repeat for 2 rounds (10 min total)

EMOM 12 — Cardio + Core

Min 1: 15 Single Unders Min 2: 10 Air Squats Min 3: 30 sec Plank Hold Min 4: 8 Burpees Repeat for 3 rounds (12 min total)

Intermediate EMOMs

Add load and complexity. Aim for 20–24 minute sessions with mixed modalities.

EMOM 20 — The Engine Builder

Min 1: 12 KB Swings (24/16 kg) Min 2: 10 Box Jumps (24/20") Min 3: 8 DB Push Press (each arm) Min 4: 15/12 Cal Row Min 5: 10 Burpees Repeat for 4 rounds (20 min total)

EMOM 24 — Barbell Complex Lite

Min 1: 5 Power Cleans (95/65 lb) Min 2: 8 Pull-ups Min 3: 10 Wall Balls (20/14 lb) Min 4: 12/10 Cal Assault Bike Min 5: 6 Front Squats (95/65 lb) Min 6: 20 Double Unders Repeat for 4 rounds (24 min total)

Advanced EMOMs

These sessions test your ability to maintain output under fatigue. Expect minimal rest in later rounds.

EMOM 30 — Death by Barbell

Min 1: 3 Squat Cleans (135/95 lb) Min 2: 5 Chest-to-Bar Pull-ups Min 3: 7 Toes-to-Bar Min 4: 9/7 Cal Ski Erg Min 5: 11 Deadlifts (135/95 lb) Repeat for 6 rounds (30 min total)

EMOM 20 — Sprint & Grind

Min 1: 15/12 Cal Assault Bike (sprint) Min 2: 10 Thrusters (95/65 lb) Min 3: 15/12 Cal Row (sprint) Min 4: 8 Bar Muscle-ups Repeat for 5 rounds (20 min total)

EMOM Tips

Pace the first round. If minute 1 feels easy, you're at the right intensity.
Scale reps, not rest. Reduce reps to keep 10–20 seconds of rest rather than rushing through.
Track your splits. Note when rest drops below 10 seconds — that's your limit for sustainable EMOM work.
Pair complementary movements. Alternate upper and lower body to manage local fatigue.

Build Your Own

The best EMOM is one that matches your equipment and goals. Use the WOD Generator to create custom EMOM workouts with your available gear, or mix and match movements from the templates above.