before we begin
Below is a list of 10 of my favorite full-body EMOM workouts – not just on my Instagram, but also inside the KBMH – Kettlebell Workouts App. These are the real ones. The “why do I feel like crying in round 3” ones, but also the “kettlebell training is firreeee” ones.
You’ll need just 1 kettlebell, one weight, and a bit of grit.
Pick a bell you can shoulder press 8–12 times on each side.
I use 24kg.
If you are still not sure of the weight (or the type of kettlebell, on that matter…), consider checking this guide.
Some of these EMOMs are beginner-friendly.
Some will punch you in the lungs.
Start slow.
If round 1 doesn’t feel super easy, round 4 will feel like your soul leaving your body.
You’ve been warned.
“Wait… WTF is an EMOM?”
It means Every Minute On the Minute.
You do the reps at the beginning of the minute, rest whatever time is left.
Next minute? New exercise. It’s brutal, beautiful, and keeps you moving.
Don’t think EMOM is the G.O.A.T.? Read this.
And don’t you dare skip your warmup.
Here’s mine — I do it before every single kettlebell session, takes like 5–8 minutes total:
3 rounds of:
10 kettlebell swings
10 pushups
10 air squats
Then stretch a bit. Boom. Ready.
Let’s get into it.
Workout 1: 20-min Full Body Kettlebell Torcher
This kettlebell workout blew up on social and inside the app. Simple, brutal, and hits everything.
EMOM 20 minutes
4 rounds x 5 exercises
min 1: 10 reps – Kettlebell Clean to Goblet Squat
min 2: 20 reps – Russian Swings
min 3: 6 reps each – Lunge to Goblet Press
min 4: 12 reps – Kettlebell Bicep Curls
min 5: 12 reps – Diamond Pushups
This kettlebell session is perfect if you want full-body work, a mix of strength and sweat, and zero fluff.
Workout 2: The Antarctica Sweat Test
Think you’re in shape? Cool. This 20-minute HIIT workout will humble you. Doesn’t matter if you live in Antarctica buck-naked, by round 3 you’ll be swimming in your own sweat wondering what life choices led you here.
Structure:
40 seconds work, 20 seconds rest. 5 exercises. 4 brutal rounds.
Here’s what you’ll be doing:
min 1: Clusters
min 2: Half Burpees
min 3: Alternating Swings
min 4: Alternating Cleans
min 5: Plank
Workout 3: 60-Minute EMOM Chaos
This kettlebell workout is a beast. A full hour of kettlebell pain that hits legs, core, upper, lungs, and grip. No filler, no fluff. Just you, the bell, and the slow realization that 60 minutes is a long time.
EMOM 60 minutes
6 rounds × 10 minutes
(9 work minutes + 1 fake-ass “rest”)
min 1: 8–12 reps – Lunge to Press (left)
min 2: 8–12 reps – Lunge to Press (right)
min 3: 10–14 reps – Alt. Side Swing Lunge
min 4: 16–20 reps – Russian Swings
min 5: 12–14 reps – Deadlift High Pull (both hands)
min 6: 8–12 reps – Kneeling Goblet Press
min 7: 8–12 reps – Suitcase Deadlift (each side)
min 8: 12–16 reps – Floor Press (both arms)
min 9: 8–12 reps – Squatted Curl
min 10: “Rest” – aka lay down and question everything
Workout 4: 24-Minute Shoulder Melter Deluxe
This EMOM workout lights up your shoulders, upper back, and grip like a Christmas tree on creatine. Quick, simple, and absolutely savage by round 3.
EMOM 24 minutes
4 rounds × 6 exercises
min 1: 10 reps – Kettlebell Halos
min 2: 12 reps – Goblet Press
min 3: 12 reps – High Pull (left)
min 4: 12 reps – High Pull (right)
min 5: 12 reps – Strict High Pull (both hands)
min 6: 20 reps – Alternating Swings
Perfect if you want to blow up your shoulders, fry your traps, and finish feeling like you just wrestled a bear.
Workout 5: 60-Minute Calorie Incinerator
One kettlebell. Ten minutes. Six rounds. If this doesn’t humble you, nothing will.
This one’s pure full-body destruction — cleans, swings, burpees, presses, deadlifts, even a bit of core and balance thrown in to keep you honest. By the time you’re halfway through, you’ll be questioning all your life decisions.
EMOM 60 minutes
6 rounds × 10 exercises
min 1: 10 reps – Goblet Clean Squat
min 2: 10 reps – Burpees
min 3: 12 reps – Goblet Shoulder Press
min 4: 14 reps – Romanian Deadlift
min 5: 14 reps – Alt. Clean & Push Press
min 6: 14 reps – Russian Swings
min 7: 8+8 reps – Kettlebell Gunslinger
min 8: 16 reps – Kettlebell Around The World
min 9: 16 reps – Alt. Bent Rows
min 10: 45 sec – Overhead March
This one’s not for the weak. Start conservative, survive round one, and build from there. Your lungs, grip, and willpower will all be tested.
Workout 6: 40-Minute Fat-Burner EMOM
Core. Legs. Sweat. Repeat.
This one’s a silent killer – no crazy weight needed, just grit. Your glutes, obliques, and lungs are all getting cooked.
EMOM 40 minutes
45 sec work / 15 sec rest × 5 rounds
min 1: Russian Swings
min 2: Standing Oblique Crunch (left)
min 3: Standing Oblique Crunch (right)
min 4: Jump Squats
min 5: Air Squats
min 6: Mountain Climbers
min 7: Situps
min 8: Inchworm to Stand
Perfect kettlebell EMOM workout if you want to shred fat, wake up your core, and finish soaked in 40 minutes flat.
Workout 7: 15-Minute Kettlebell Burner
Save this for your busiest days — no time-wasting, just raw, efficient work.
4 Rounds
10 reps each exercise
60–90 sec rest between rounds
• Squat Knee to Bow Press – 10 reps
• Alt. Reverse Lunge Twist – 10 reps
• Single Arm Thruster – 10 each side
• Sit-Up Kettlebell Press – 10 reps
• Plank Side Drag – 10 reps
Fast. Nasty. Full-body.
This kettlebell EMOM punches above its weight.
Workout 8: 40-Minute Summer Body EMOM
One bell. Zero excuses.
Each minute on the minute — you move. You sweat. You grow.
This session burns fat, builds muscle, and wrecks excuses.
Try it and tell me it’s not harder than 2 hours at the gym.
EMOM 40 MIN — 5 Rounds x 8 Minutes:
Min 1: 12 Oblique Crunches (left)
Min 2: 12 Push Press (left)
Min 3: 12 High Pulls (left)
Min 4: 8 Clusters (left)
Min 5: 12 Oblique Crunches (right)
Min 6: 12 Push Press (right)
Min 7: 12 Kettlebell High Pulls (right)
Min 8: 8 Kettlebell Clusters (right)
Workout 9: 40-Minute EMOM FAT BURNER
8 rounds. No mercy. One bell.
This one lights up your core, legs, shoulders, and lungs.
Perfect mix of strength, conditioning, and “why am I doing this” energy.
EMOM = Every Minute on the Minute
You do the reps, then rest with whatever time’s left.
Minute 8 is your only break — enjoy it while it lasts.
🔥 The Breakdown — 8 Rounds:
Min 1: 16 Around the World
Min 2: 10 Goblet Clean Squats
Min 3: 10 Triceps to Biceps Extensions
Min 4: 10 Thrusters (Left)
Min 5: 10 Thrusters (Right)
Min 6: 10 Burpees
Min 7: 10 Alt. Clean to Push Press
Min 8: REST
Save it. Try it. Regret nothing (except skipping the warmup).
Workout 10: 40-Minute kamikadzi
This one hits everything — upper body, legs, core — with zero room to hide.
Perfect when you want full-body chaos with just one kettlebell.
EMOM 40 Minutes
5 rounds x 8 exercises
min 1: 12 Goblet Shoulder Press
min 2: 14 Goblet Floor Press
min 3: 12 Bent Row (left)
min 4: 12 Suitcase Lunge (left)
min 5: 12 Oblique Side Crunch (left)
min 6: 12 Bent Row (right)
min 7: 12 Suitcase Lunge (right)
min 8: 12 Oblique Side Crunch (right)
final thoughts
That’s a wrap.
If you made it this far, you’re either really into kettlebells or just bored at work. Either way, I appreciate you.
These are just some of the top full-body EMOM workouts that blew up on social and inside the KBMH app – but trust me, there’s a LOT more where that came from.
If you want structure, progress, and workouts that actually make sense (instead of saving random screenshots in your ‘inspo’ folder),
Also,
You can check out the Instagram carousels on my IG page — some people find them easier to follow than videos.
And if you prefer full follow-along workouts, my YouTube workouts will walk you through every rep like a sweaty virtual coach.
See you inside.
Let’s swing.
