10-minute EMOM
Ten one-minute rounds with a short preparation countdown.
10 rounds · 1:00 eachStart workoutFree · no account required
Free EMOM timer.
Work. Rest. Repeat.
Start every round at the top of the minute. Finish your planned reps, rest for the remainder of the minute, and go again when the clock resets.
- Sound cues
- Gym-screen mode
- Shareable workouts
- Phone friendly
The simple version
Done at :40?
The last :20 is rest.
Suppose you plan 12 kettlebell swings. Start when the minute begins. If the swings take 40 seconds, rest for the remaining 20 seconds. At 1:00, begin the next round.
The work and rest share one minute—the timer does not add a separate rest period afterward.
0:40WORK FINISHED
40 sec work20 sec rest
Open and train
Choose a free EMOM.
Start with a ready-made session, then adjust the weight, reps, or movement to suit your training and equipment.
Heavy Swing EMOM
Repeatable kettlebell swings with the remainder of each minute as rest.
15 minutes · one kettlebellStart workoutClean + Press EMOM
Alternate controlled kettlebell work while the clock keeps the round moving.
20 minutes · one kettlebellStart workoutPush + Pull EMOM
Use a kettlebell or dumbbell for a simple alternating push-and-pull session.
20 minutes · one weightStart workoutThree-step rhythm
How to run an EMOM.
An EMOM should be easy to understand while you are training. The clock handles the rhythm; you focus on the work.
- 1Choose repeatable work
Pick an exercise and a number of quality reps you can reasonably repeat for every planned round.
- 2Start at the top
Begin the reps when the minute starts. The faster you finish, the more of that minute remains for rest.
- 3Rest, then go again
Use the remaining seconds to recover. When the clock resets, begin the next round.
Make the minute useful
Leave enough room to repeat good work.
There is no prize for cramming the entire minute with rushed reps. The plan should leave a repeatable margin for rest and setup.
Start conservatively
Choose reps and load you can perform with consistent technique. The early rounds should tell you whether the plan is repeatable.
Watch the rest shrink
If each round takes longer and leaves almost no rest, reduce the reps, lower the load, simplify the movement, or extend the round length.
Keep transitions simple
Place equipment where you can reach it safely. Complicated setup steals time from both the work and the rest.
Stop when the plan stops fitting
End or adjust the session if technique breaks down or the workout no longer suits how you feel. A timer is a pacing tool, not a command.
Choose the right clock
EMOM or intervals?
Use an EMOM when work and rest must fit inside one repeating minute. Use an interval timer when you want separate fixed work and recovery periods—for example, 40 seconds of work followed by 20 seconds of rest.
Quick answers
EMOM timer FAQ.
The practical details people usually need before their first round.
What does EMOM mean?
EMOM means every minute on the minute. Start the planned exercise or task at the beginning of each minute.
How much rest do I get?
The time left after the planned work becomes your rest. Finish at 0:40 and about 20 seconds remain before the next round.
Is this EMOM timer free?
Yes. You can open the timer and every ready-made workout on this page without an account.
Can I build my own EMOM?
Yes. Open the EMOM builder to choose the round length, number of rounds, preparation time, title, instructions, and equipment.
Will it work on my phone?
Yes. PaceMotive runs in a modern phone browser and can be added to your home screen. Load the site while online before training where the connection may be unreliable.
Ready when you are
Start the minute.
Let the clock do the rest.
No account required. Pick a ready-made workout or build the round you want.