If you're struggling to fit effective workouts into your busy schedule, EMOM training is your answer.
EMOM stands for Every Minute On the Minute.
You perform prescribed reps at the start of each minute, then rest for the remainder.
It's a controlled race against the clock that challenges without exhaustion.
Unlike open-ended workouts, EMOM gives you exact timeframes and built-in rest.
Let me show you how this simple structure transforms your training.
How EMOM Works
The concept is beautifully simple.
Set a timer for your desired workout length - say 10 minutes.
At the start of each minute, perform your prescribed reps.
If it takes you 35 seconds, you rest for 25.
If it takes 45 seconds, you rest for 15.
The clock dictates everything.
This automatic work-rest cycle continues until time expires.
Key Benefits
EMOM training delivers results without wasting your time.
You know exactly how long your workout takes - no guessing, no dragging.
A 15-minute EMOM is always 15 minutes.
The forced rest periods prevent burnout while maintaining intensity.
This efficiency makes it perfect for lunch breaks or morning routines.
Programming Your EMOM
The key to effective EMOM is choosing the right work-to-rest ratio.
Aim for 10-30 seconds of work per minute when starting out.
The heavier the weight, the shorter your work interval should be.
This leaves 30-50 seconds for recovery between rounds.
Start conservative and build gradually.
Best EMOM Exercises
You can perform any exercise in EMOM format.
Use bent press for technique-focused work with lighter loads.
Build strength with clean & press using moderate to heavy weight.
Develop power through swings and snatches at higher intensities.
The format adapts to your training goal.
Sample Workouts
Match your EMOM to your training focus:
• For conditioning: 12-minute EMOM with 15 swings using moderate weight
• For strength: 10-minute EMOM with 3 double clean & press using heavy bells
• For technique: 8-minute EMOM with 2 bent press per side using light weight
Each serves a different purpose.
Common Mistakes
Avoid these EMOM pitfalls.
Starting too aggressive kills your later rounds.
Picking complex exercises leads to form breakdown.
Ignoring the clock defeats the entire purpose.
Respect the format to see results.
Start Your EMOM Journey
EMOM training solves the time problem.
You get structured workouts with built-in progression.
The clock manages your rest and intensity.
Start with 10-minute sessions and build from there.
The perfect workout format for busy lives.
Ready to make every minute count?
Download the Kettlebell Craft Training app to access EMOM workouts, automatic timers, and progress tracking that keeps you accountable.