IntervalTimers.com
EMOM

10-Minute EMOM Template

Every Minute On the Minute for 10 minutes. Perform the prescribed exercise at the start of each minute and rest for the remainder of the minute.

10 rounds 1 set 10 min total
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Ready

01:00

Space start or pause · S skip the lead-in · F fullscreen · R reset · Esc exit fullscreen

About this timer

Every Minute On the Minute: at the top of each minute you perform a set number of reps, and whatever is left of the minute is your rest. The structure enforces its own pacing — work faster and you earn more recovery, work slower and the rest disappears. Pick a rep count that takes you thirty to forty seconds, which leaves enough recovery to hold the pace for all ten rounds.

Best for

  • Skill work under mild fatigue where form has to hold
  • Getting volume in without a long session
  • Anyone who paces badly when left to their own devices

What to do in the work rounds

  • 10 kettlebell swings
  • 5 burpees
  • 8 dumbbell thrusters
  • 12 air squats
  • 3-5 pull-ups
  • 15 calorie row

Scaling it

Easier
Cut the reps until the work takes about twenty-five seconds. More rest, same structure.
Harder
Add reps until the work takes forty-five seconds, leaving fifteen to recover.

How the clock runs

One pass through this timer is 10 rounds and 10 min. It runs once, for 10 min in total. The intervals break down as 10 × 1 min.

#IntervalLengthElapsed
1 Minute 1 01:00 01:00
2 Minute 2 01:00 02:00
3 Minute 3 01:00 03:00
4 Minute 4 01:00 04:00
5 Minute 5 01:00 05:00
6 Minute 6 01:00 06:00
7 Minute 7 01:00 07:00
8 Minute 8 01:00 08:00
9 Minute 9 01:00 09:00
10 Minute 10 01:00 10:00

Questions about the 10-Minute EMOM Template

What if I cannot finish the reps inside the minute?

That is the signal to reduce the rep count. An EMOM only works while the rest exists — once you are permanently behind, it becomes a continuous set.

How many reps should I pick?

Whatever you can complete in thirty to forty seconds when fresh. That leaves twenty to thirty seconds of recovery, which is what makes the last rounds possible.