EMOM vs AMRAP: What They Mean and Which to Try
If you have ever looked at a workout on a gym whiteboard and seen “EMOM 12” or “AMRAP 15” and quietly wondered what on earth it meant, you are not alone. These are two of the most common ways to structure a workout, in bootcamps, circuit classes and CrossFit gyms. They are also two of the most useful formats for busy parents, because they fit a lot of work into a fixed amount of time. In this post I will explain EMOM vs AMRAP in plain English, when to use each, and give you a beginner-friendly workout for both.
What does EMOM mean?
EMOM stands for Every Minute On the Minute. At the start of each minute, you do a set number of reps of an exercise. Whatever time is left in that minute is your rest. When the next minute starts, you go again.
Example: EMOM 10 minutes, 10 squats. You do 10 squats at 0:00. If they take 20 seconds, you rest 40 seconds. At 1:00 you do 10 more, and so on, for 10 minutes.
The beauty of EMOM is that it builds in rest and stops you racing off too fast. It also gets harder as you tire, because the rest shrinks when you slow down.
What does AMRAP mean?
AMRAP stands for As Many Rounds (or Reps) As Possible. You get a list of exercises and a time limit. You work through the list in order, again and again, completing as many rounds as you can before the clock runs out. You rest whenever you need to, but the clock keeps ticking.
Example: AMRAP 12 minutes of 8 push-ups, 10 squats, 12 mountain climbers. Keep cycling round until 12 minutes are up and count your rounds.
AMRAP is great for building fitness and seeing progress. Next time you do the same AMRAP, you try to beat your score.
EMOM vs AMRAP: the key differences
| EMOM | AMRAP | |
|---|---|---|
| Rest | Built in, whatever is left of each minute | Your choice, but the clock keeps running |
| Pacing | Controlled by the clock | Controlled by you |
| Best for | Practising form, strength, steady effort | Fitness, stamina, tracking progress |
| Beginner risk | Choosing too many reps per minute | Going too fast early and burning out |
| How you score it | Did you finish every minute? | Total rounds and reps |
Which is better for beginners?
In my experience, EMOM is usually the better place to start. The clock forces you to rest, which stops the classic beginner mistake of going flat out for three minutes and then dying. You can also keep the reps low so every rep is good quality.
AMRAP is brilliant once you understand your own pace. The trick is to start at a speed you could hold for the whole time, a “hard but chatty” effort for the first half, and only push harder near the end.
If you have a heart or blood pressure condition, joint problems, or are pregnant or recently postnatal, speak to your GP before doing timed, high-effort workouts. The NHS adult activity guidelines advise checking with your GP if you have a health concern or have been inactive. After a baby, get your postnatal check, usually around 6 to 8 weeks after the birth, first.
A beginner EMOM: 12 minutes
Warm up for 5 minutes first. Then rotate through these three minutes, 4 times:
- Minute 1: 10 squats (easier: to a chair)
- Minute 2: 8 push-ups (easier: against the worktop)
- Minute 3: 20-second plank (easier: on knees)
If you cannot finish the reps with at least 15 seconds to spare, drop the numbers next time.
A beginner AMRAP: 12 minutes
Same warm-up, then as many rounds as possible in 12 minutes of:
- 6 reverse lunges each leg
- 8 glute bridges
- 6 incline push-ups
- 10 marching steps on the spot each leg
Write down your score. Repeat the same AMRAP in 2 to 3 weeks and see if you can add a round. That is one of the most motivating ways to track progress without the scales.
How we use them in a 45-minute class
A typical bootcamp session in my classes might use both formats: a warm-up, a strength-focused EMOM, a short AMRAP finisher, then a cool-down. This keeps the session varied and lets everyone work at their own level, because in an EMOM everyone finishes each minute together, and in an AMRAP your score is your score. You can see some example structures in my 45-minute bootcamp workout ideas and a full sample bootcamp workout. If you are wondering how these formats relate to circuits, read what circuit training is.
EMOMs work particularly well for boxing too. In the SYP Box Fit class, we often do a set combination of punches on the pads at the top of each minute, then rest, which is a great way to learn technique while getting fit. No sparring, and complete beginners are welcome.
Common mistakes with both
- Too many reps in an EMOM. If you are finishing with 2 seconds to spare by minute 3, there is no rest left. Choose reps that take 20 to 35 seconds.
- Sprinting the start of an AMRAP. Pace it like a long walk up Highgate Hill, not a sprint for the bus.
- Letting form slide to chase a number. A score with sloppy reps is not a real score.
- Doing them every day. Two or three timed sessions a week is plenty, with rest or easy walking in between.
FAQs
Which is better, EMOM or AMRAP?
Neither is better overall. EMOM is great for controlled pacing, form and strength. AMRAP is great for building stamina and tracking progress. Most good programmes use both.
What does EMOM stand for?
Every Minute On the Minute. You start a set of reps at the beginning of every minute and rest for the remainder of that minute.
Is EMOM good for beginners?
Yes. The built-in rest helps beginners pace themselves. Choose a number of reps you can complete in about 20 to 30 seconds so you get a real break each minute.
Can you build muscle with AMRAP workouts?
You can build some strength and muscle, especially as a beginner, but AMRAPs are mainly a fitness tool. For building strength, slower sets with heavier weights and proper rest usually work better.
Book your first class
The easiest way to understand EMOMs and AMRAPs is to do one with a coach calling the time. SYP Bootcamp classes are 45 minutes, small groups of no more than 10, indoors in a church hall in Archway N19, £15 a class, with options for every level. Book your £15 class here or call or WhatsApp me on 07301 512215. If you live up the hill, I also offer 1-1 personal training in Highgate through SYP Fitness.
About the author
Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.
