EMOM Workout Plan
Every Minute On the Minute: six weeks of clock-driven training where the work is fixed, the rest is whatever you earn, and the sessions fly by.
Program Overview
EMOM stands for Every Minute On the Minute: at the top of each minute you perform a set amount of work, and whatever remains of the minute is your rest. Finish in twenty seconds, rest forty; slow down, and the clock quietly takes your rest away, which keeps effort honest without a coach shouting. This plan runs three sessions a week for six weeks, each built from three EMOM blocks of strength and conditioning movements, kettlebell swings, thrusters, step overs, goblet squats, with the sets column reading as minutes on the clock. It is the most structured way to train hard in half an hour that exists. Every exercise includes a form video.
For circuits without the clock pressure, our circuit training workout plan is the friendlier cousin. For pure intervals with heavier lifting, our HIIT strength fat loss plan goes harder still.
Who Is This For?
This plan suits you if:
- You train better with a clock than with willpower
- You want conditioning and strength in the same half hour
- You have dumbbells, a kettlebell, and a box or bench
- You find normal rest periods turn into phone time
Every time-efficient plan lives on our fat loss programs page.
Weekly Schedule
Phase 1: Learn the Clock (Weeks 1-3)
Each session is three blocks with two minutes between blocks. In each block, the sets number is the minutes on the clock and the reps are what you owe at the top of each one. Choose loads that leave you twenty seconds of rest minimum in minute one, because minute eight is coming and it remembers everything.
Sets are minutes on the clock. If you cannot finish the reps inside forty seconds when fresh, the load is wrong for an EMOM, full stop.
Hinge and snap the hips forward to swing the bell to chest height.
Hold one dumbbell at chest height and squat between your knees.
Step up onto a box and over to the other side, driving through the working leg.
Squat with dumbbells at your shoulders and drive straight into an overhead press.
Hinge forward and row both dumbbells to your lower ribs.
Lying on your back, alternate small kicks with straight legs and your lower back pressed down.
Twenty to thirty minutes of easy walking, outdoors if you can manage it.
Five to ten minutes on hips, ankles, and the upper back.
Phase 2: Longer Blocks, Same Rules (Weeks 4-6)
The blocks grow to ten minutes and the reps nudge upward, which shrinks your rest from both directions at once. This is where EMOM training earns its reputation: the work capacity you built in Phase 1 gets spent on density, and the sessions still fit inside forty minutes including the staring at the ceiling afterward.
Add one rep per minute before you add any load. When a block's final minute still leaves fifteen seconds of rest, then and only then does the weight go up.
Hinge and snap the hips forward to swing the bell to chest height.
Hold one dumbbell at chest height and squat between your knees.
Step up onto a box and over to the other side, driving through the working leg.
Squat with dumbbells at your shoulders and drive straight into an overhead press.
With one knee and hand on a bench, row the dumbbell to your hip. Work both sides.
On hands and toes with knees just off the floor, crawl forward moving opposite limbs together.
An easy walk to move blood through the muscles you trained without adding fatigue.
Gentle mobility for whichever joints felt stiff getting into position last session.
EMOM Workout Plan PDF
Six weeks of Every Minute On the Minute training: fixed work, earned rest, and sessions that fly.
This is a 3-day plan you run for 6 weeks with dumbbells, a kettlebell, and a box, each session three EMOM blocks in around 35 minutes. At the top of every minute you perform the prescribed reps; the remainder is your rest. Phase 1 (weeks 1-3) runs six and eight minute blocks of swings, thrusters, goblet squats, and step overs at loads leaving twenty-plus seconds of rest when fresh. Phase 2 (weeks 4-6) stretches blocks to ten minutes and adds reps before load, exactly in that order.
- The Clock Is The Coach Slow down and your rest shrinks automatically. No willpower negotiations, no phone between sets, just a minute that starts whether you are ready or not.
- Strength And Engine Together Swings, thrusters, and loaded carries-adjacent work in structured doses, so the half hour builds muscle and conditioning instead of choosing.
- Progression By The Second The PDF's rule: add a rep per minute first, add load only when the final minute still leaves fifteen seconds. Density is the product; the rule protects it.
Get Your EMOM Plan
Includes both training phases, the block timing guide, and exercise cues for both sessions. Download instantly after you submit the form.
Unsubscribe any time.
Nutrition Guidance
EMOM sessions are short and metabolically loud, and the food question is the usual one wearing a stopwatch. Our macro calculator sets the intake for your goal and our recipes keep it quick. For more depth, read timing cardio with lifting and why you are always hungry on a diet.
What Actually Matters Here
- Calories: Deficit for fat loss, maintenance for conditioning: the plan serves both and the clock does not care which.
- Protein: 1.6 to 2.2g per kg daily. Density training is still resistance training, and it recovers on the same groceries.
- Pre-session carbs matter more here than on slow strength work: EMOMs run on glycogen, and an empty tank turns minute six into a moral event.
A session that spends 300 calories can be out-eaten in ninety seconds of celebrating. The deficit lives in the kitchen; the clock just makes the training honest.
