Kettlebell EMOM

Kettlebell EMOM: 20-Minute Workout

Kettlebell EMOM

Get ready to burn calories, build full-body strength and gain conditioning fast with this 20-minute kettlebell EMOM (every minute on the minute) workout.

With constant action and little rest between high-intensity sets, EMOMs are among the most time-efficient training methods to get shredded while enhancing your cardiovascular capacity.

This intense 20-minute kettlebell EMOM finisher workout features simple exercises that can be progressed from beginner to advanced. It’s designed for all-around fitness and can fit anyone’s schedule.

Key Takeaways:

What is an EMOM Workout?

EMOM stands for “every minute on the minute.” It’s a high-intensity interval training (HIIT) protocol where you do a specific number of reps of one or more exercises within a minute. As soon as 60 seconds elapse, without any prolonged rest, you start the next set. You repeat this process for a predefined workout duration, usually 10 to 30 minutes.

The constant work-rest cycles tax both cardiovascular and muscular endurance systems. Over time, this enhances your VO2 max (ability to use oxygen during exercise) while melting calories. The format is common in CrossFit-style metabolic conditioning workouts and can involve bodyweight moves, kettlebells or other equipment.

Kettlebell EMOM Benefits

Some benefits of kettlebell EMOM workouts include:

  • Burn more calories due to near-continuous activity
  • Build muscular strength and endurance
  • Improve cardio capacity and VO2 max
  • Enhance grip strength and core stability
  • Saves time – total workout takes only 20 minutes
  • Easy to modify for any fitness level
  • Functional training works multiple muscle groups

How to Perform a 20-Minute Kettlebell EMOM Workout

The basic template for a kettlebell EMOM workout is:

  1. Choose 2-4 kettlebell exercises
  2. Decide on number of reps per exercise
  3. Set timer for 20 minutes total
  4. At the top of each minute, perform reps of first exercise
  5. Rest until next minute starts
  6. Start next exercise as soon as timer hits 60 seconds
  7. Repeat process, completing all exercises each minute on the minute
  8. Once 20 minutes elapse, workout is complete

Easy right? Now let’s look at sample workout programs.

Kettlebell EMOM

Sample Kettlebell EMOM Workouts

Here are three kettlebell EMOM workouts – from beginner to advanced:

Beginner Kettlebell EMOM

  • Kettlebell Swing – 10 reps
  • Goblet Squat – 10 reps

Intermediate Kettlebell EMOM 

  • Kettlebell Swing – 15 reps
  • Kettlebell Squat Press – 10 reps

Advanced Kettlebell EMOM Workout

  • Kettlebell Snatch – 10 reps per arm
  • Kettlebell Push Press – 10 reps

How to Choose the Right Kettlebell Weight

Select the best kettlebell weight that enables you to complete all reps with proper form, while still providing sufficient overload.

For beginners, we recommend starting with a 15-25 lb kettlebell if you’re male, 10-15 lbs if female. Intermediate lifters may use 20-40 lb kettlebells, while advanced athletes can go as heavy as desired, often 60+ lbs.

It’s fine to use a single kettlebell, or alternate hands with double kettlebells. Adjust the weight anytime as needed between sets.

Common Kettlebell Exercises for EMOMs

Kettlebell exercises that work well for EMOM training include:

  • Kettlebell Swings
  • Goblet Squats
  • Kettlebell Deadlifts
  • Kettlebell Cleans
  • Kettlebell Snatches
  • Kettlebell Lunges
  • Kettlebell Push Presses
  • Kettlebell Rows

Mix up push-pull and upper-lower body moves each minute. Keep a good pace to maintain intensity.

Modify the Workout To Your Fitness Level

To make this finisher workout harder or easier:

  • Increase or decrease kettlebell weight
  • Add or reduce number of reps per minute
  • Shorten or lengthen total duration from 10-30 minutes
  • Choose more complex or simpler exercises
  • Take shorter or longer rest periods as needed

Sample Video of Kettlebell EMOM Workout

Check out this video to see the format and sample EMOM workout in action:

How Often Should You Do This Workout?

We recommend performing a kettlebell EMOM finisher workout 1-3 times per week, after strength training or as a stand-alone workout.

Don’t do EMOMs too frequently as they are intensely fatiguing. Allow about 48 hours recovery between similar high-intensity training sessions.

Give this quick and intense calorie-torching EMOM finisher workout a try next time you train! Built strength, fitness and stamina with kettlebells while saving precious time.

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