Free workout · EMOM
Kettlebell EMOM Workout: 16 Minutes, Written Out
In this kettlebell EMOM (every minute on the minute), you start a new set at the top of each minute and rest for whatever time is left. Four movements rotate for 16 minutes, so each one comes around four times; with the warm-up and cool-down the session takes about 23 minutes.
By Trevor Shan · Founder & head coach · Updated
16-minute EMOM · About 23 minutes total · One kettlebell
How this workout works
Start a running clock. When each minute begins, do that minute's set, then rest until the next minute starts. Minute 1 is swings, minute 2 is goblet squats, minute 3 is presses, minute 4 is push-ups, and then the rotation repeats.
Each set should take about 20 to 35 seconds, leaving you 25 to 40 seconds of rest. If a set starts taking longer than 45 seconds, use fewer reps for that movement so the rest stays useful.
1. Warm-up — 4 minutes
One round. Complete each movement for 60 seconds.
- 1.Bounce60 seconds
- 2.Pump Stretch60 seconds
- 3.Knee Bends60 seconds
- 4.Windshields60 seconds
2. Main work — 16-minute EMOM
Four rounds of the four-minute rotation below. Start each set at the top of the minute and rest for the remainder.
| Movement | Each minute |
|---|---|
| Two-hand swing | 12 reps Minutes 1, 5, 9, and 13. |
| Goblet squat | 8 reps Minutes 2, 6, 10, and 14. |
| Single-arm press | 8 total reps (4 each arm) Minutes 3, 7, 11, and 15. Press one side, switch, press the other. |
| Push-ups | 6–10 reps Minutes 4, 8, 12, and 16. Choose a number you can repeat all four times. |
3. Cool-down — 3 minutes
One round. Complete each movement for 60 seconds.
- 1.Down Dog60 seconds
- 2.Updog60 seconds
- 3.Straddle60 seconds
Move within a comfortable range without pain.
Your result and next session
Once every set finishes with at least 20 seconds to spare, add a fifth round (20 minutes), or add 2 reps to the swings and squats. Increase the kettlebell weight only when the presses are still finishing well inside the minute.
Frequently asked questions
What does EMOM stand for?
EMOM stands for every minute on the minute. You start the prescribed set at the beginning of each minute and rest for the time left before the next minute begins.
What if I cannot finish a set inside the minute?
Use fewer reps for that movement on the next round. An EMOM works when you get some rest each minute; if a set runs into the next minute, the reps are too high for you today.
Can I do this EMOM with two kettlebells?
This version is written for one kettlebell. Double-kettlebell EMOMs are heavier and need a matching pair; learn the double movements first in the double kettlebell guide.
Let the app run the clock
Kettlebell Body is a kettlebell and bodyweight training app by coach Trevor Shan: an eight-week Foundation program (four workouts a week, one kettlebell in Month 1, then two), coach-led exercise videos, guided timers, and progress tracking. It is available on iOS and Android, and Foundation Week 1 is free with no card required.
Kettlebell Body's workout timers run EMOM, AMRAP, Tabata-style, and ladder sessions, and every Foundation workout is planned for you.
Week 1 is free with no card required; membership is US$29.99/month or US$239.99/year after that. Compare kettlebell apps
Open Kettlebell Body →
