What Is an EMOM Workout?

Simple, effective, and surprisingly challenging - EMOM workouts have become a go-to training format for everyone from beginners to elite athletes.

EMOM stands for Every Minute On the Minute. At the start of each minute, you'll either perform a specific exercise for the full 60 seconds or complete a set number of reps before resting for whatever time remains.

The result? A workout that keeps you moving, keeps you focused, and makes every minute count.

Why EMOM Works

One of the biggest benefits of EMOM training is its versatility. It can be adapted for strength, conditioning, endurance, or a mix of all three.

Because every minute has a clear purpose, there's less downtime and more intent behind every movement.

It's an easy way to challenge yourself while still being able to scale the workout to your own fitness level.

Whether you're looking for a quick lunchtime session or a full-body challenge, EMOM delivers.

Workout 1: Mikko's Triangle EMOM

Named after the coach who popularized the format, Mikko's Triangle combines three cardio machines: SkiErg, Rowing Machine, and Assault Bike, into a simple but demanding rotation designed to build endurance and work capacity.

This conditioning-focused workout is all about maintaining effort and finding a sustainable pace.

Format

Minute 1: SkiErg

Minute 2: Rowing Machine

Minute 3: Assault Bike

Minute 4: Rest

Complete 5–8 rounds.

SkiErg – 1 minute

Drive the handles down using your core, lats, and hips. Focus on powerful, controlled pulls and find a rhythm you can maintain for the full minute.

Rowing Machine – 1 minute

Push through your legs, then finish the movement with your hips and arms. Aim for smooth, consistent strokes rather than sprinting from the start.

Assault Bike – 1 minute

A full-body challenge that quickly elevates your heart rate. Keep your effort steady and resist the temptation to go all-out too early.

Recovery Minute

Use the minute to slow your breathing, shake out your legs, and prepare for the next round.

Workout 2: Strength-Focused EMOM

This version combines strength and muscular endurance. Complete the prescribed reps and rest for the remainder of the minute before moving on.

Format

Minute 1: 15 Kettlebell Swings

Minute 2: 12 Goblet Squats

Minute 3: 10 Dumbbell Push Presses

Minute 4: 15 Sit-Ups

Minute 5: Rest

Complete 4–6 rounds.

Kettlebell Swings - 15 reps

Generate power from your hips and keep your core engaged throughout the movement. Think explosive, not rushed.

Goblet Squats – 12 reps

Hold the weight close to your chest and lower into a strong, controlled squat. Keep your chest lifted and drive through your heels on the way up.

Dumbbell Push Press – 10 reps

Use a slight bend in the knees to generate momentum before pressing the weights overhead. Control the movement on the way down.

Sit-Ups – 15 reps

Move with control and focus on engaging your core rather than using momentum to get up.

Recovery Minute

Take a breath, reset, and get ready for the next round.

Ready to Try It?

The beauty of EMOM training is its simplicity. Set a timer, pick your workout, and let the clock do the coaching.

Get even more pumped for your workout in a stylish outfit. Browse through our big selection of sportswear for men and workout clothes for women.

Whether you're chasing strength, endurance, or just a sweat-inducing session, EMOM workouts are an effective way to challenge yourself - one minute at a time.

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