Free EMOM & AMRAP Timer

For an EMOM, the timer signals the start of every minute so you can do your reps and rest for whatever time is left. For an AMRAP, it counts down one block while you complete as many rounds as possible.

Quick presets

• EMOM 10 min: 50s work, 10s rest, 10 rounds
• EMOM 20 min: 50s work, 10s rest, 20 rounds
• E2MOM 12 min: 110s work, 10s rest, 6 rounds
• AMRAP 10 min: 600s work, 10s rest, 1 round
• AMRAP 15 min: 900s work, 10s rest, 1 round

How to set up an EMOM

Make work and rest add up to 60 seconds, then set one round for every minute of the workout. With 50 seconds of work and 10 of rest, the timer calls "rest" 10 seconds before each new minute as a warning and "work" at the top of the minute. For an alternating EMOM, do one exercise on odd minutes and another on even minutes, with an even number of rounds.

How to set up an AMRAP

Set 1 round and make the work time the length of your AMRAP in seconds: 600 for 10 minutes, 900 for 15 minutes, up to 999 seconds. For a longer AMRAP, such as 20 minutes, set 2 rounds of 600 seconds with a 1-second rest and keep working through the switch.

EMOM or AMRAP?

EMOMs give you built-in rest and keep the pace steady, which makes them good for skill work, strength and pacing. AMRAPs are continuous and test how much work you can do in a fixed time, which makes them good for conditioning and for tracking progress: repeat the same AMRAP later and try to beat your rounds.

Every 2 or 3 minutes

For an E2MOM, make each round 120 seconds, for example 110 seconds of work and 10 of rest. For an E3MOM, make it 180 seconds. Longer windows suit heavier lifts or longer sets.

Frequently asked questions

What does EMOM mean?

EMOM stands for every minute on the minute. You start a set of reps at the beginning of each minute and rest for the time that is left.

What does AMRAP mean?

AMRAP stands for as many rounds (or reps) as possible. You repeat a workout for a fixed time and count how many rounds you finish.

How long can an AMRAP be on this timer?

Up to 999 seconds (about 16 and a half minutes) in a single round. For longer AMRAPs, use 2 rounds with a 1-second rest.

Does the timer warn me before the next minute?

With the EMOM presets, it calls "rest" 10 seconds before each new minute and "work" when the next minute starts.

Is the EMOM timer free?

Yes. It's free, works in any browser and needs no download or account.

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