Every minute on the minute

Start a rep set at the top of every minute and rest for what is left. Check your plan leaves enough rest to keep going to the end.

Your details

8 reps every minute for 12 minutes

36 sec

rest each minute

EMOM timer 24 steps, 12:00 in all
Work each minute24 seconds
Work to rest1:1.5, conditioning: the aerobic range (1:1 to 1:3)
Total reps96

Aim for 20 to 40 seconds of rest each minute. If the rest shrinks as you go, that is the session doing its job.

Sharp pain, a pop, or pain that lingers after a session is a reason to stop and see a GP or physio. Chest pain or feeling faint while lifting: stop, and call 999 if it does not pass.

The working

8 reps a minute for 12 minutes

8 reps at 3 seconds each is 24 seconds of work, leaving 36 seconds of rest every minute. That adds up to 96 reps.

Picking reps

Rest that lasts

Aim for 20 to 40 seconds of rest each minute at the start. If minute one already feels hard, drop the reps.

Work and rest

What the ratio trains

The NSCA groups intervals by work to rest ratio: about 1:12 to 1:20 for short all out power efforts, 1:3 to 1:5 for hard glycolytic intervals and 1:1 to 1:3 for aerobic conditioning. 24 seconds on and 36 off is 1:1.5, conditioning. Alternate two movements and each one comes round every 2 minutes, 96 seconds after you finish it; add a 16 kg kettlebell and 96 reps move 1,536 kg.

EMOM ideas

Simple sessions

Kettlebell swings
Alternating minutes of squats and push ups
Rowing 12 calories
Burpees for the brave

When you slow down

Plan for the last minutes

Reps get slower as you tire. Add how long a rep takes by the final minute and we draw a straight line from your first minute. At 8 reps going from 3 to 6 seconds a rep over 12 minutes, the last minute leaves 12 seconds of rest, and rest first drops under 15 seconds in minute 11. About 7 reps a minute would keep 15 seconds to the end. Press start and the timer calls each minute and rest, and buzzes on phones that allow it.

Read with care

What this cannot tell you

FatigueReps slow down as the session goes on.
Heavy weightsEMOMs suit moderate loads.
Heart conditionsCheck with your GP about hard intervals.

Questions

Common questions

What does EMOM stand for?

Every minute on the minute.

How long should an EMOM be?

10 to 20 minutes is common.

What if I cannot finish the reps?

Drop a rep or two; finishing tidy beats failing.

Sources

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

Before you push on

New to exercise, or got a heart, lung or joint condition? Have a word with your GP or practice nurse first. Stop and get help if you feel chest pain, faintness or unusual breathlessness, and call 999 if it is severe.