Free EMOM Timer Online
A professional EMOM timer and workout clock for CrossFit, gym, home weight training, and conditioning. Start your routine every minute, rest with the remaining time, and stay on track with sound alerts.
Quick Presets
How to Use This EMOM Timer
1. Select Your Routine
Choose the Classic EMOM preset or configure custom intervals depending on your targeted rep completion times.
2. Adjust Steppers
Adjust work durations, rest intervals, number of rounds, and preparation countdown to match your training style.
3. Train With Alerts
Start the workout and hear clear audio bells indicating transition phases, plus countdown warnings for the final 3 seconds.
4. Save and Share
Use the Share button to copy a custom URL containing your parameters, allowing you to load your workout setup instantly.
The Mechanics of EMOM Training: Pacing and Programming
Every Minute On the Minute (EMOM) is a highly versatile workout protocol used widely in CrossFit, Olympic weightlifting, and conditioning programs. It structures your work and rest periods with mathematical precision, forcing you to maintain a consistent pace under fatigue. Whether you are building raw strength or working on cardiovascular conditioning, an online EMOM clock is the ideal tool to keep you accountable.
Why EMOM Works: Pacing vs Volume
In traditional workouts, athletes often start too fast and burn out early, or take excessively long rest periods as they fatigue. EMOM training solves these issues by:
- Built in Pacing: Because a new round starts exactly when the minute marker hits, you are forced to manage your energy and speed to secure enough rest.
- Density of Work: It allows you to perform a high volume of quality repetitions (such as heavy lifts) under a compressed timeframe without compromising form.
- Measurable Fatigue: If a set takes 30 seconds in minute 1 but takes 50 seconds in minute 10, it provides immediate, objective feedback on your fatigue index.
15-Minute Full Body EMOM Routine
The table below displays a 15-minute full body EMOM workout program. It alternates three distinct tasks across three repeating 5-minute blocks. Set your EMOM interval timer to 15 rounds of 1 minute each (or 40 seconds work and 20 seconds rest if using work/rest styling):
| Minute | Prescribed Exercise | Target Repetitions | Focus / Key Cue |
|---|---|---|---|
| Minute 1, 4, 7, 10, 13 | Kettlebell Swings (or Dumbbell Swings) | 15 to 20 reps | Hinge at the hips, snap the glutes, rest remainder of minute |
| Minute 2, 5, 8, 11, 14 | Pushups (or Handstand Pushups) | 10 to 12 reps | Lock the core, push the floor away, rest remainder of minute |
| Minute 3, 6, 9, 12, 15 | Goblet Squats (or Air Squats) | 12 to 15 reps | Keep chest proud, hit depth, rest remainder of minute |
Programming Guidelines for CrossFit EMOM Workouts
When designing your own EMOM routines, aim to complete the prescribed reps in under 40 to 45 seconds of each minute. This guarantees a minimum of 15 seconds of rest to recover your heart rate and prepare for the next round. If your reps begin taking longer than 50 seconds, you should scale the weight or reduce the repetition count to maintain the intended cardiovascular stimulus.
Frequently Asked Questions
What does EMOM stand for?
EMOM stands for Every Minute on the Minute. It is a workout system where you perform a set number of repetitions at the start of a minute, then rest for the remainder of that minute.
How long should an EMOM workout be?
Typically, EMOM workouts last between 10 and 20 minutes. Depending on the movements and intensity, advanced routines can be extended to 30 minutes.
How do I choose my repetition count?
Select a rep count that takes approximately 40 to 45 seconds to complete. This ensures you get 15 to 20 seconds of rest before the next minute begins.
Will the screen stay active during my workout?
Yes. If your browser supports the Screen Wake Lock API, the timer automatically prevents your device's screen from turning off or dimming while a workout is running.
Does the sound play on iPhone and mobile?
Yes, the Web Audio API includes a tap-to-unlock listener, ensuring audio alerts play correctly on iOS and Android. Simply tap anywhere on the page to enable sound.