45 Minute EMOM Timer

What Is a 45 Minute EMOM Workout?

EMOM stands for “Every Minute On the Minute”. In a 45 minute EMOM workout, you complete a set number of reps or a short exercise each minute. The faster you complete the work, the more rest you earn before the next minute begins. It is a simple but highly effective way to build work capacity, improve pacing, and sharpen intensity in a short session.

EMOM training is popular for functional fitness, strength work, conditioning circuits and CrossFit-style programming. It teaches consistent effort under fatigue while helping you manage work and recovery within a strict time structure.

How to Use Our 45 Minute EMOM Timer

Simply set the timer for 45 minutes and start your first exercise at the beep. Complete the required reps as fast as you can while maintaining good form. Rest for the remainder of the minute, then begin the next round at the start of the next beep. Continue this cycle until the 45 minutes are complete.

Our free online EMOM timer includes clear audio signals and fullscreen display support to keep you focused without needing to watch a clock or reset a timer manually.

Best Workouts for a 45 Minute EMOM

• Strength EMOMs – choose compound lifts like squats, deadlifts or cleans and complete 3 to 5 reps each minute
• Bodyweight EMOMs – mix push-ups, pull-ups, lunges or burpees into a fast-paced bodyweight circuit
• Cardio EMOMs – complete short bursts on a bike, rower or treadmill each minute
• Core EMOMs – alternate exercises like planks, sit-ups or hollow holds across the 45 minutes

Why Use a Free Online EMOM Timer?

Running a 45 minute EMOM manually with a watch or wall clock can be distracting and inconsistent. Our online EMOM timer keeps your session structured with clear minute-by-minute signals so you can stay focused on performance, pace and recovery.

It works perfectly for solo sessions, partner workouts, PT sessions and small group training. There is no need to download apps or sign up for anything. Simply open the timer, set your workout, and get started properly.

Start Your 45 Minute EMOM Workout Now

Set the clock, hit start, and move with purpose every minute. Our free 45 minute EMOM timer is simple, effective, and built to help you get the most out of your training without distractions.