Set how many rounds you want and how long each interval is, then press Start. The timer beeps at the top of every minute, counts your rounds and shows which movement is up next. Tap Done when you finish each round's work to see how much rest you earned.
Last updated:
Round 0 / 10Ready
10 push-ups
1:00
Next: –Total left: 10:00Elapsed: 0:00Last rest: –
Presets
Interval is m:ss (1:30) or minutes (2 for E2MOM). Press Done ✓ when you finish each round's work to log how much rest you earned.
Round log
Round
Movement
Work time
Rest
Shortcuts: Space start / pause · D or Enter done · R reset · F fullscreen.
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How to use the EMOM Timer
Pick a preset or set the interval (1:00 for a classic EMOM, 2 for E2MOM) and the number of rounds.
List your movements, one per line. With two lines the timer alternates them (odd and even minutes); with four it cycles through four stations.
Press Start EMOM. The lead-in counts down, then a double beep starts round 1.
Do the work, then press Done ✓ (or the D key). The screen turns amber and shows your rest until the next minute starts.
Check the round log at the end to see your work time per round and your average rest.
Popular EMOM formats
Format
Interval × rounds
Total time
Typical use
EMOM 10
1:00 × 10
10 min
One movement, steady pace, good finisher
Alternating EMOM 12
1:00 × 12
12 min
Two movements on odd and even minutes, 6 rounds each
EMOM 20, 4 stations
1:00 × 20
20 min
Four movements cycled 5 times, conditioning
E2MOM × 5
2:00 × 5
10 min
Heavier lifts or bigger sets with more rest
Every 90 s × 8
1:30 × 8
12 min
Olympic lifting technique or strength work
Every 30 s × 20
0:30 × 20
10 min
Short, fast sets such as burpees or jumps
Total time = interval × rounds. In a rotating EMOM each movement comes up rounds ÷ movements times, so choose a round count that is a multiple of the number of movements if you want every movement done equally often.
Choosing reps for an EMOM
Test one round first. If a set takes you about 30 to 40 seconds when fresh, it is a good EMOM size: you will get 20 to 30 seconds of rest at the start and less as you tire.
Watch your rest in the log. If your rest drops below about 10 seconds in later rounds, lower the reps next time; if it stays above 30 seconds, you can add reps or load.
Use a longer interval for heavy work. E2MOM or every 90 seconds gives enough recovery to keep good form on strength lifts.
Scale instead of skipping. If you miss a minute, reduce the reps for the next round rather than stopping the clock; the point of an EMOM is the steady rhythm.
Frequently asked questions
What is an EMOM workout?
EMOM stands for every minute on the minute. At the start of each minute you perform a set amount of work, such as 10 push-ups, and rest for whatever is left of that minute. When the next minute begins, you start again. A 10-minute EMOM therefore has 10 rounds.
What is an E2MOM or E3MOM?
It is the same idea with a longer interval: every 2 minutes (E2MOM) or every 3 minutes (E3MOM). Longer intervals suit heavier lifts or bigger sets. Enter 2 or 2:00 as the interval for an E2MOM.
How do alternating EMOMs work?
In an alternating EMOM you rotate movements from minute to minute, for example kettlebell swings on odd minutes and push-ups on even minutes. Type each movement on its own line and the timer shows the right one each round, plus what is coming next.
How much rest should I have in an EMOM?
That depends on your goal, but many coaches aim for the work to take roughly 30 to 45 seconds of each minute, leaving 15 to 30 seconds of rest. If you cannot finish the work inside the minute, reduce the reps or the load. Press Done each round and the log shows your actual rest.
What is the difference between EMOM and AMRAP?
In an EMOM the work per round is fixed and the clock decides when each round starts. In an AMRAP (as many rounds as possible) the total time is fixed and you keep working without set rest, counting how many rounds you complete. Try the AMRAP timer for that format.
Will the beeps work with the screen locked?
Browsers may pause timers and sound when a tab is in the background or the phone is locked. Keep this tab open in front, turn on Keep screen awake, and use Fullscreen for a large display you can see from across the room.
Is my data saved anywhere?
Your settings are stored only in this browser's local storage so they are ready next time. Nothing is uploaded and no sign-up is needed.
Are all the tools on FreeToolCabin tested for quality and accuracy?
Yes! Every tool on our site undergoes automated Q/A testing in real browser environments to ensure high precision, correct output, and zero errors. If you happen to spot a bug or have a suggestion, please contact us at [email protected] and our team will review it right away.