EMOM stands for Every Minute On the Minute — you perform a set amount of work at the top of every minute for a fixed period, then rest whatever time is left in that minute before the next one starts. This is the third workout in my Dad Bod Destroyer Blueprint on Physical Friday. EMOM builds in automatic rest, scales easily for different fitness levels, and is one of the cleanest formats for staying consistent. Consistency is king.
Listen now: press play in the player above and follow along.
EMOM stands for Every Minute On the Minute. The format has you doing a set piece of work at the top of every minute for a set period of time. Once you finish the work, you rest for whatever time remains in that minute, then start the next round at the top of the following minute. It is a simple, self-pacing way to structure a workout.
A basic one is written EMOM 12, five power cleans — meaning you do five power cleans at the top of every minute for 12 minutes. If the five cleans take you 15 seconds, you rest the remaining 45 seconds before the next minute. A more varied example is a 40-minute EMOM alternating 20 push-ups, 12 row calories, 12 pull-ups, and 12 bike calories, cycling through each minute.
The rest is built into the format. The idea is to work for about 30 to 40 seconds and rest the remaining time in the minute. If your movements take 15 seconds, you get 45 seconds of rest; if they take 40 seconds, you get 20. That self-regulating rest is what makes EMOM sustainable for longer workouts and keeps your effort honest each round.
Pick a rep scheme and exercises that you can finish in roughly 30 to 40 seconds, leaving rest before the next minute. You can use a single exercise or alternate several — for example four movements that you rotate through, one per minute. It is best to keep it simple. Experiment with different durations, reps, and exercises to find what works for you.
Yes, EMOM is an excellent option when two athletes of different fitness levels train together. Because the work resets every minute, each person can scale their own reps to fit the same time window — one athlete might do 20 push-ups in the time another does 10. You both stay on the same clock and finish together while working at your own level.
The only way to lose a dad bod is through consistency, and EMOM makes consistency easy because the built-in rest keeps the work sustainable and the format gives you endless variations. Consistency is king and boredom kills progress, so a format you can vary forever keeps you interested, excited, and progressing. Pick your reps, set your minutes, and go every minute on the minute.
EMOM is the third format in this series, and it is one of my favorites because the rest is built right in. Instead of grinding nonstop, you do a chunk of work, recover, and repeat on a clock. That structure makes hard work sustainable and removes the guesswork about when to rest, which is exactly why it keeps people consistent.
The 30-to-40-seconds-of-work, rest-the-remainder rhythm is what makes EMOM special. It self-regulates your effort and keeps each round honest. I walk through how to pick reps that land in that window in the episode, using the power-clean example. Press play to hear how to dial it in.
One of the most useful things about this format is that two people at different fitness levels can do the same EMOM together — each just scales their reps to fit the minute. That makes it perfect for a workout with a buddy, a spouse, or a kid. I get into how to set that up in the full episode. Listen in for it.
EMOM keeps it simple, which is the point. Pick your work, set your minutes, and let the clock do the pacing. It is one of the easiest formats to stick with.
The only way to lose a dad bod is consistency. Text EMOM to me at 305-930-7346 and I will send you five of my favorite EMOM workouts for free.
Physical Friday is my weekly fitness series for fishing guides, anglers, hunters, and outdoorsmen — the training, nutrition, and mindset to stay in the game for life. Watch and listen to every Physical Friday episode from Tom Rowland.
EMOM · power cleans · push-ups · pull-ups · row calories · bike calories · partner workouts · Dad Bod Destroyer Blueprint · Physical Friday · Tom Rowland Podcast
I'm Tom Rowland, a professional fishing guide based in the Florida Keys, host of the Tom Rowland Podcast, and the longtime host of the Saltwater Experience television show. Physical Friday is my weekly fitness series where I help fishing guides, anglers, hunters, and outdoorsmen build the training, nutrition, and mindset to stay strong and stay in the game for life.
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