Kettlebell EMOM Workout

Posted On Dec 3, 2021 By Amy Kiser Schemper

A woman performing a single arm kettlebell row.

EMOM workouts, have you tried them? If you have, you know they are a challenge! If you haven't, you probably had to do an internet search to figure out what EMOM stands for (Every Minute On the Minute). But just like AMRAP workouts and HIIT training, EMOM isn't just a catchy acronym – . It's a super challenging, fun fitness format that will push your endurance and strength.

In EMOM workouts, you perform a series of exercises for a prescribed number of reps with the goal to finish within 60 seconds. If you complete the circuit in less than one minute, you rest the remaining time and start the next set "on the minute." EMOM workouts are a type of interval training, specifically HIIT training, so the goal is to get through the exercises quick enough to get your heart rate up, then utilize the rest time to recover. However, you do want to be careful not to sacrifice form or range of motion for speed.

EMOM workouts can be a circuit of exercises, like the one below, or one exercise per minute, and can work for shorter or longer workouts. Check out the Kettlebell EMOM workout below for a quick HIIT you can do anytime.

Kettlebell EMOM Workout

*Do each exercise for 10 repetitions, every minute on the minute, in 3- minute rounds. Repeat two or three times for a longer workout.

  • Goblet Squat/Bentover Row
  • Clean & Lunge/Curl & Halo
  • Swing/Plank Tap & Jack

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