MCMilitary Calisthenics
Every minute on the minute

Military EMOM Workout Timer

Pick a total time and a pace, then follow the clock: one exercise per minute, rotating through push-ups, squats, sit-ups, and mountain climbers.

Total time
Pace
Minute 1 of 15
Push-UpsTarget: 10 reps — rest with whatever's left in the minute60

Hands under shoulders, body in one straight line, chest to floor.

Format notes

Why EMOM works for bodyweight training

EMOM is one of the most common formats used in military-style circuit training because it self-regulates intensity — the faster you finish your reps, the more rest you earn before the next minute starts. That built-in pacing is exactly why it shows up constantly in bodyweight and CrossFit-adjacent programming.

This timer keeps the rotation simple and equipment-free on purpose: push-ups, squats, sit-ups, and mountain climbers cover push, legs, core, and cardio in a tight 4-minute loop that repeats for the full session.

Questions

EMOM Timer FAQ

Every Minute on the Minute. At the start of each minute you do a set target (reps or a timed effort), then rest for whatever time is left in that minute before the next one starts.

Want a randomized circuit instead?

The generator builds a different balanced workout every time you click.

Try the GeneratorOr run a fixed program