EMOM Timer: Free Online Every-Minute Workout Timer
Start a new interval every minute for as many intervals as you like, rest for whatever time is left, and see your round count at a glance.
TL;DR
An EMOM timer starts a new interval every minute, on the minute, for a set number of intervals, 10 by default here. You do your work at the top of each minute and rest for whatever time is left before the next one starts, with a big clock, round counter, beeps and adjustable interval length and count.
EMOM
1:00
Total Time: 10:10
Settings
Your screen stays awake while the timer runs, in browsers that support it.
Log Every EMOM Round
PR Streak catches your heaviest set, most reps and best volume automatically as you log each EMOM round, and starts your rest timer the moment a set ends, with a countdown on your Lock Screen and in the Dynamic Island.
What Does EMOM Mean?
EMOM stands for "every minute on the minute." You start a set of work at the top of each minute, then rest for whatever time is left before the next minute begins. A fast set leaves more rest; a slow one leaves less, so the rest adjusts itself to your pace.
EMOM works for lifting, conditioning or a mix: a common example is 5 reps of a lift at the top of every minute for 10 minutes, resting the rest of each minute between sets.
How to Use This EMOM Timer
Set how long each interval lasts (60 seconds, a true minute, by default) and how many intervals to run (10 by default), then hit start. A 10-second get-ready countdown gives you time to set up before the first minute begins.
A big clock counts down each interval, with a round counter showing which interval you're on out of the total. Beeps mark the last 3 seconds of each interval and the switch into the next one, so you know the new minute has started without checking the screen.
Pause, resume, reset or skip an interval in one tap, run it full screen, and copy the link to save your interval length and count for next time.
How Do You Program an EMOM Workout?
Pick a rep target or exercise you can finish well within the minute, so real rest remains at the end of each interval. As sets add up and fatigue builds, that rest naturally shrinks, which is part of what makes EMOM training demanding even at a fixed pace.
For a mixed EMOM, alternate two exercises on odd and even minutes; for a single-exercise EMOM, run the same movement every interval. Either way, the timer's interval length and count adjust to whatever structure you're following.
EMOM vs. a Regular Interval Timer
An EMOM's rest isn't a fixed number, it's whatever time is left in the minute after your work is done, which is different from a standard interval timer's set work and rest split. Switch to the interval timer if you want a fixed rest period instead, closer to the fixed 20-second work, 10-second rest pattern used in the original Tabata protocol.
Rest, Recovery and Your Training
Because EMOM rest shrinks as your sets get harder or slower, it suits conditioning and moderate-load strength work better than a true 1-rep max attempt, where research points to much longer rest, 2 to 5 minutes, to recover fully between attempts. See how long to rest between sets for rest guidance by training goal.
If you want a dedicated clock for that longer, goal-based rest instead of a fixed minute, the rest timer has quick picks built for exactly that.
Used by lifters following PPL, 5x5, upper/lower, and more.
Frequently Asked Questions
What does EMOM mean in a workout?
EMOM means "every minute on the minute." You perform a set of work at the start of each minute, then rest for whatever time remains before the next minute begins, so the rest length depends on how fast you complete the work.
How does an EMOM timer work?
It counts down a fixed interval, 60 seconds by default, and beeps at the top of each new one so you know to start your next set. Set the interval length and how many intervals to run, and the timer tracks the rest of the details.
How many rounds should an EMOM have?
This timer defaults to 10 intervals, but the count is fully adjustable. Shorter EMOMs (5 to 10 minutes) work well as a finisher, while longer ones (15 to 20 minutes) can carry a whole conditioning session.
Can I use EMOM for strength training?
Yes, for moderate loads where you can finish a few reps quickly and still get meaningful rest. For a true heavy attempt, EMOM's minute-based rest is usually shorter than the 2 to 5 minutes research recommends for full recovery between strength sets.
What's the difference between EMOM and a regular interval timer?
EMOM's rest is whatever time is left in the minute after your work, not a fixed number. A regular interval timer lets you set an exact work time and an exact rest time instead.
Can I finish an EMOM workout early or add more rounds?
Yes. Skip ahead to end an interval early, pause any time, or adjust the interval count mid-workout. Every setting stays live and saves into the page's link, so you can pick up the exact same setup again later.
Sources
- Schoenfeld BJ et al. (2016), J Strength Cond Res 30(7):1805-12, "Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men"
- Tabata I. et al. (1996), Med Sci Sports Exerc 28(10):1327-30, "Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max"
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