Thursday, February 29, 2024
HomeWORKOUTComprehensive EMOM Kettlebell Workouts Guide

Comprehensive EMOM Kettlebell Workouts Guide

Discover the power of EMOM kettlebell workouts!

As a fitness enthusiast, I’m always looking for new ways to challenge my body and stay in shape.

With EMOM workouts, you’ll get an intense fat-burning and muscle-building workout that combines strength training with cardio blasts.

In this article, I’ll provide a comprehensive guide to EMOM kettlebell workouts, with four different workouts, equipment needed, and safety precautions.

So let’s get started and unlock the power of EMOM kettlebells!

Key Takeaways

  • EMOM kettlebell workouts allow for more reps and heavier weights in a shorter amount of time
  • The high-intensity nature of EMOM workouts burns fat and improves muscle tonality
  • EMOM kettlebell workouts target multiple muscle groups simultaneously and increase metabolic rate for efficient calorie burn
  • EMOM kettlebell workouts provide a cardiovascular workout, strengthen the heart and lungs, and enhance muscle endurance.

Benefits of EMOM Kettlebell Training

EMOM kettlebell workouts provide a wide range of benefits.

  • Improved whole-body fitness and increased efficiency are two key advantages of EMOM kettlebell training.
  • With this type of workout, you can target multiple muscle groups simultaneously.
  • It also allows you to burn fat and calories more effectively.
  • Additionally, EMOM kettlebell training helps build functional strength and muscular endurance.

Whole-Body Fitness

Through EMOM kettlebell training, I can reap the benefits of whole-body fitness. This includes improved strength, muscular endurance, and cardiovascular performance. I can burn fat, tone muscles, and increase my metabolic rate for efficient calorie burn.

Additionally, I can strengthen my heart and lungs with kettlebell jerks and thrusters. EMOM workouts are more effective than singular exercises, and they target multiple muscle groups simultaneously.

Plus, with a short kettlebell workout like EMOM I can get maximum results in minimum time.

Efficiency and Versatility

Building on the benefits of whole-body fitness, EMOM kettlebell training is an efficient and versatile way to get the most out of a workout. With EMOM, one can quickly switch between kettlebell swings, squats, presses, and other exercises to maximize the intensity and keep the body guessing.

Kettlebell EMOM workouts are also great for targeting multiple muscle groups at once, allowing for faster results and improved muscular endurance. It’s no surprise that KB EMOM has become a popular choice among athletes looking for a challenging and effective workout.

Essential Equipment for EMOM Kettlebell Workouts

When it comes to EMOM kettlebell workouts, having the right equipment is essential for a successful workout. This includes having the right sized kettlebells for the exercises.

In addition to kettlebells, it’s also important to have safety gear such as wrist straps and knee pads. These can help protect your wrists and knees from strain or injury during the workout.

Finally, having the correct setup is also important for ensuring proper form and technique. This may include having a stable surface to perform the exercises on, as well as enough space to move freely without obstacles.

Taking these factors into consideration and making sure you have the necessary equipment and setup will help you get the most out of your EMOM kettlebell workouts.

Required Kettlebell Sizes

Choosing the right kettlebell sizes for EMOM kettlebell workouts is essential. A medium-weight (15-20lbs) should be used for complex movements and a heavy weight (25-35lbs) for swings and squats.


  • Medium weight: 15-20lbs
  • Heavy weight: 25-35lbs

When performing an EMOM kettlebell workout, make sure to use the correct weights for maximum benefit. Be mindful of your body’s needs and adjust the weights accordingly. With the right equipment and proper form, you can achieve great results!

Safety Gear and Setup

Aside from the actual kettlebells, there are a few other pieces of equipment and safety gear needed for EMOM kettlebell workouts.

Crossfit kettlebell workouts require more than just a kettlebell. A training timer, skipping rope, and rowing machine are essential for both tracking time and providing an additional challenge.

Additionally, wearing proper safety gear such as wrist straps and a weight belt are recommended for heavier kettlebells.

Following safety precautions such as warming up, staying hydrated, and listening to your body will ensure a safe and successful EMOM kettlebell workout.

Understanding EMOM and Kettlebell Basics

I’m well-versed in the basics of EMOM and kettlebell exercises, which I believe are essential components of any successful workout program.

Knowing the fundamentals of EMOM and kettlebells provides the foundation for any intensity and complexity you want to build into your workout, so it’s important to understand the basics.

I’m here to provide an overview of EMOM and kettlebell exercises to help you get started.

Explanation of EMOM

Have you ever wondered what EMOM is, and how it can help you get the most out of your kettlebell workouts?

EMOM stands for ‘Every Minute on the Minute’ and is a type of interval training that combines resistance exercises with cardio blasts.

Benefits include improved whole-body fitness, fat-burning, muscle-building, increased metabolic rate, and improved heart and lung health.

Equipment needed includes kettlebells, a timer, and a rowing machine.

With EMOM kettlebell workouts, you’ll get the most out of your fitness routine!

Basics of Kettlebell Exercises

Building on the understanding of EMOM and kettlebell basics, it’s time to learn about the exercises used in EMOM kettlebell workouts.

From cleans to presses, swings to squats, these exercises target multiple muscle groups and promote strength, endurance, and fat burning.

Choose an appropriate weight, maintain proper form, and rest adequately between sets.

Listen to your body and adjust as needed to stay safe and get the most out of your workout.

4 EMOM Kettlebell Workouts

EMOM workouts are an effective way to get a full-body workout in a short amount of time.

I’ve outlined four EMOM kettlebell workouts, each of varying difficulty and intensity, that are sure to challenge and improve your fitness level.

From 10-minute quick burns to 40-minute endurance builders, these workouts will help you get the most out of your kettlebell training.

EMOM 10: Quick Burn

For a quick burn in your EMOM kettlebell workout, try the EMOM 10. It’s a 10-minute, whole-body blast that activates all major muscle groups, and can be paired with cardio for an intense met-con workout.

Equipment needed: Kettlebells (2 weights), timer, rowing machine or alternative.

Exercise: Kettlebell clean to press continuous cycle.

Benefits: Burns fat, builds muscle, increases metabolic rate, strengthens heart & lungs, enhances muscle endurance, and develops functional strength.

Safety tips: Warm up, proper grip & control, don’t overexert, stay hydrated.

EMOM 20: Steady Pace

For a steady, yet intense workout, try the EMOM 20 – a 20-minute EMOM kettlebell workout with a mix of resistance exercises and cardio blasts. This workout stimulates the cardio-respiratory systems for metabolic conditioning.

It includes kettlebell swings, skipping or rowing, kettlebell thrusters, and kettlebell single-arm snatches. Choose an appropriate weight, maintain proper form, and rest adequately between sets.

Gradually increase intensity and duration, listening to your body and adjusting as needed. Warm up, use proper grip, and stay hydrated for a safe and successful workout.

EMOM 30: Endurance Builder

Building on the intensity of the EMOM 20 workout, the EMOM 30 is an endurance builder that focuses on the kettlebell clean to press exercise. EMOM 30 requires grit and determination, with a mix of resistance exercises and cardio blasts.

Equipment needed includes a kettlebell, training timer, rowing machine, and skipping rope.

Benefits include improved fitness, fat burning, muscle endurance, and functional strength.

Safety precautions include warming up, proper grip of the kettlebell, and staying hydrated.

EMOM 40: Ultimate Challenge

Taking the EMOM workout to the next level, I’m ready to tackle the EMOM 40: the ultimate challenge in EMOM kettlebell workouts.

This 40-minute workout requires grit and determination, combining kettlebell swings, thrusters, snatches, and a continuous cycle of single-arm cleans to press.

Pyramids of bodyweight exercises between sets add to the intensity and challenge.

Proper form and technique, along with adequate rest, are key to making the most of this workout and avoiding overexertion.

With the right preparation, EMOM 40 is sure to deliver results.

CrossFit KB EMOM Workouts

CrossFit KB EMOM Workouts are an excellent way to challenge yourself and take your fitness to the next level.

These high-intensity workouts combine kettlebell swings, squats, and other exercises to work your entire body in a short period of time.

If you’re looking for an effective workout that also builds strength and endurance, a CrossFit KB EMOM is a great choice.

CrossFit Kettlebell Swings

I’m ready to take on CrossFit KB EMOM workouts by starting with kettlebell swings.

This exercise combines fat burning and muscle building, targets multiple muscle groups, and increases metabolic rate.

To perform: grip the bell handle, stand with feet hip-width apart, and swing the bell up to shoulder height.

Safety: warm up, use proper grip, avoid overexertion, and stay hydrated.

Benefits: improved fitness, strength, endurance, and efficient calorie burn.

KBS Exercise in CrossFit

My CrossFit EMOM workouts are challenging and effective, combining kettlebell swings with other exercises to build strength and endurance.

KBS exercises are great for whole-body fitness, burning fat and toning muscles. Plus, they boost cardiovascular performance, strengthen the heart and lungs, and improve muscle endurance.

For best results, use the right weight kettlebell and rest between sets. With practice, you’ll be able to master these intense EMOM workouts.

Short and Intense Kettlebell Workouts

Kettlebell workouts don’t have to be long to be effective. EMOM workouts can provide quick, intense exercises that target multiple muscle groups and keep your heart rate up.

With the right equipment and exercises, you can get fit in just 10 minutes or less.

10 Min Kettlebell Blast

Ready to take your kettlebell workouts to the next level? Min kettlebell blasts are the perfect way to get an intense workout in a short amount of time.

Benefits include:

  • Fat burning & muscle building: EMOM workouts combine fat burning and muscle building, helping to sculpt a lean physique.

  • Cardiovascular workout: High-intensity moves increase metabolic rate for calorie burn, strengthening the heart & lungs.

  • Functional strength: Targets multiple muscle groups simultaneously, improving muscle endurance & functional strength.

Quick Kettlebell EMOM Routines

Taking your EMOM kettlebell workouts up a notch, quick and intense routines are perfect for those who are short on time.

Burn fat and build muscle with short, high-intensity exercises that target multiple muscle groups, while improving functional strength and endurance.

EMOM kettlebell workouts can include a mix of kettlebell swings, squats, clean to presses, snatches, and jerks.

Get ready for a whole-body blast and an effective calorie burn with these shorter, yet intense kettlebell circuits.

Just make sure to listen to your body and adjust your intensity as needed.

Diversifying with Rowing and Jerks

Incorporating rowing and kettlebell jerks into EMOM workouts is a great way to diversify your routine and take it up a notch.

Rowing EMOM workouts challenge your cardio-respiratory systems, while kettlebell jerks promote functional strength and muscular endurance.

With these exercises, you can achieve maximum intensity for optimal results.

Rowing EMOM Workouts

Adding rowing and jerks to your EMOM kettlebell workout can make it more challenging and effective. It can help increase intensity and burn fat, while also working multiple muscle groups at once.


  • Burns fat
  • Works multiple muscle groups
  • Increases intensity


  • Kettlebell
  • Training timer
  • Rowing machine
  • Skipping rope

Kettlebell Jerks for Strength

By diversifying your EMOM kettlebell workout with rowing and jerks, you can increase strength and muscle development.

Kettlebell jerks are a great way to build strength and muscular endurance, targeting multiple muscle groups simultaneously. This exercise is performed by first pushing the weight overhead and then dropping it back down to the chest. It’s important to maintain proper form during the movement to avoid injury, and to choose a weight that allows you to complete the desired number of reps.

With a combination of rowing and jerks, your EMOM kettlebell workout can provide a highly effective full-body workout.

EMOM Workouts from The EMOM Company

The EMOM Company is a great resource for those looking for EMOM kettlebell workouts.

With their selection of popular routines, benefits and reviews, it’s easy to find the perfect fit for your fitness goals.

From metabolic conditioning to strength training, The EMOM Company has it all.

Highlighting Popular Routines

Featuring some of the most popular EMOM workouts, The EMOM Company offers a wide selection of pre-built routines. From 10-minute whole-body blasts to challenging 40-minute workouts, they provide a variety of options to suit every fitness level.

-More reps/weights in less time
-Continuous movement & intensity
-Whole-body fitness
-Fat burning & muscle building

-Rowing machine
-Skipping rope

-Choose appropriate weight
-Maintain proper form
-Rest adequately
-Stay hydrated
-Listen to your body

Benefits and Reviews

Frequently I turn to The EMOM Company for my EMOM kettlebell workouts, as they offer a variety of pre-built routines to suit all fitness levels.

The benefits of these workouts are impressive: high intensity, fat burning, tonality, strength, endurance, and metabolic conditioning.

Additionally, the workouts’ structure, design, and equipment requirements are carefully crafted to maximize results.

From 10-minute whole-body blasts to 30-minute clean to press cycles, there’s something for everyone.

I’m always impressed with the quality and effectiveness of The EMOM Company’s workouts.


Overall, EMOM kettlebell workouts are a fantastic way to get fit, burn fat, and develop strength and muscular endurance. Benefits include:

  • Burning fat and building muscle
  • Increasing metabolic rate
  • Improving whole-body fitness
  • Strengthening the heart and lungs
  • Enhancing muscle endurance
  • Developing functional strength.

Equipment needed includes kettlebells, a timer, and a rowing machine.

With the right guidance, EMOM kettlebell workouts are a great choice for a challenging and effective workout.


How do you structure an EMOM workout?

An EMOM (Every Minute on the Minute) workout is structured by first deciding on the total duration, typically ranging from 20 to 30 minutes. You then select a series of exercises for the workout.

Is a 20-minute kettlebell workout enough?

Yes, a 20-minute kettlebell workout can be enough, especially if it’s high-intensity and involves a variety of exercises that target different muscle groups. It’s effective for building strength and improving cardiovascular fitness.

Is 500 kettlebell swings a lot?

Yes, 500 kettlebell swings is a lot and considered a high-volume workout. It’s challenging and should be approached with caution, especially by beginners or those not used to high-repetition kettlebell training.

Stan Quinn
Stan Quinn
Stan Quinn, the founder of "The Body Builder" and formerly Body Guider, isn't just a business owner – he embodies the spirit of holistic fitness. With a degree in sports nutrition, Stan blends academic knowledge with practical expertise, ensuring that his gym members receive not just physical training but also nutritional guidance tailored to their unique needs. Over the years, Stan's passion for fitness has extended beyond the gym's walls. As a fervent sports enthusiast, he understands the intricacies of athletic performance and is dedicated to helping both amateur athletes and fitness novices achieve their goals. Under his leadership, "The Body Builder" has grown from a mere gym to a comprehensive fitness hub where every member feels empowered, educated, and inspired. Stan's commitment to excellence, combined with his in-depth understanding of sports nutrition, makes him a revered figure in the fitness community.

Most Popular

Latest News