EMOM (Every Minute On the Minute)

Introduction

EMOM (Every Minute On the Minute) is a HIIT training format that structures work in one-minute intervals. At the start of each minute, you perform a predetermined number of reps. Remaining time is rest. The faster you are, the more you recover. This self-regulated format is ideal for developing work capacity and execution speed.

Protocol Structure

• At the top of each minute, perform X reps of prescribed exercise(s).
• Remaining time = rest.
• Duration: typically 10 to 30 minutes.
• Self-regulation: if reps take the full minute, it's too hard.

Programming Examples

• EMOM 10: 5 burpees + 10 push-ups per minute.
• EMOM 15: 3 cleans + 5 front squats per minute.
• EMOM 20: 15 KB swings per minute.
• Alternating EMOM: odd minutes = 10 wall balls, even = 8 box jumps.

Practical Application

1. Reps should take 30-45 sec max.
2. Add 1-2 reps weekly for progression.
3. Use a minute timer.

EMOM Advantages

• Self-regulated rest.
• Tempo discipline.
• Versatile and scalable.
• Quantifiable total work.

Safety

• Don't exceed 45 sec work per minute.
• Technique first.
• If falling behind, reduce reps.

Target Audience

Suits all levels. Ideal for structured progression.