For the definition, other lengths and help choosing reps, see the EMOM timer guide.
10-minute EMOM timer settings
| Setting | Value |
|---|---|
| Work | 1:00 |
| Rest | Off |
| Exercises | 1 |
| Rounds | 10 |
| Round rest | Off |
| Get ready | 0:10 |
| Workout time | 10:00, after get-ready |
The timer runs 10 one-minute intervals without a separate rest interval. The 10-second get-ready makes the full timer 10:10.
Set it up in Interval Pal
Interval Pal is the timer we make. To save this timer in Interval Pal for iPhone:
- Open the Timer tab.
- Set Work to 1:00, Rest to Off, Exercises to 1 and Rounds to 10.
- Turn Round rest off and set Get ready to 0:10.
- Tap Save and name it EMOM 10. Start it later from the Workouts tab.
For the two-move example, change Exercises to 2 and Rounds to 5 before saving.
Three example 10-minute EMOMs
These workouts are examples written for this page. They follow CrossFit's EMOM definition: a set number of reps each minute.
ACE's EMOM guide recommends a 5 to 10 minute warm-up before its example, and puts form before the clock. Warm up before starting; the get-ready countdown is only time to prepare. Use moves you already know. Reduce the next set if you lose form or cannot finish before the cue.
Example 1: beginner bodyweight
Use a firm chair against a wall. At the start of each minute, do 6 sit-to-stands. Rest until the next cue. Repeat for minutes 1 to 10, with Exercises at 1 and Rounds at 10.
Make it easier with 3 reps each minute. For a harder version, try 8 reps, provided you can still finish with time to rest.
Example 2: two moves, alternating
Set Exercises to 2 and Rounds to 5. Each round takes 2 minutes. Do the listed reps at the cue, then rest until the next minute.
| Minutes | Move |
|---|---|
| 1, 3, 5, 7, 9 | 6 bodyweight squats |
| 2, 4, 6, 8, 10 | 6 wall push-ups |
For an easier version, do 4 reps of each move and use chair sit-to-stands in place of squats. For a harder version, do 8 reps of each, with time left to rest.
Example 3: three moves, rotating
Keep Exercises at 1 and Rounds at 10. Follow this list yourself at each minute cue. The first move gets four turns; the other two get three.
| Minutes | Move |
|---|---|
| 1, 4, 7, 10 | 8 standing calf raises, holding a chair for balance |
| 2, 5, 8 | 6 wall push-ups |
| 3, 6, 9 | 10 marching steps, 5 per leg |
Rest after your reps until the next minute. Make it easier with 4 calf raises, 3 wall push-ups and 6 marching steps. For a harder version, try 12 calf raises, 8 wall push-ups and 16 steps, with time left to rest.
Three exercises and 3 rounds would give 9 minutes. Three exercises and 4 rounds would give 12. Using one interval per minute lets this example stop at exactly 10 minutes.
What it doesn't do
- It doesn't count reps or tell you when your set is done.
- Saved workouts keep the timer settings, without movement names or rep instructions.
- There is no built-in true EMOM. The EMOM Style workout is 40 seconds of work and 20 seconds of rest.
- No Apple Watch app.
Questions
Does Rest Off mean I never rest?
No. It removes the timer's separate rest phase. Finish the listed reps, then rest inside the one-minute interval, as ACE describes. The next cue starts the next minute.
Does the timer name each movement?
No. With Exercises set to 2, it shows Exercise 1 of 2 or Exercise 2 of 2. Keep the movement list nearby. The three-move example uses 10 numbered minutes, so follow its table.
Is Interval Pal free?
It's free to download. Running a workout needs Pro: start with a 7-day free trial of the yearly plan, or choose monthly or a one-off lifetime purchase. Prices are shown in the app before you buy.
Sources
Last updated 12 October 2026
Interval Pal is available on the App Store. Free to download. Running a workout needs Pro: 7-day free trial on the yearly plan, or a one-off lifetime purchase.