EMOM Workout Plan: 3 Day Conditioning
Every minute on the minute: hit the reps, rest with what is left. Three bodyweight conditioning sessions a week, no equipment needed.
- Days per week
- 3
- Session length
- 44–45 min
- Exercises
- 24
- Level
- Intermediate
- Equipment
- Bodyweight, Rope, Kettlebell
Your week
- MonDay 1 · Full-Body Engine
- TueRest
- WedDay 2 · Lower Grind EMOM
- ThuRest
- FriDay 3 · Upper & Core Flow
- SatRest
- SunRest
Free on iPhone and Android, or adjust it in the web planner
The workouts
Day 1 — Full-Body Engine
Mixed EMOM introducing rope, hinge, squat, push, lunge, and core patterns. Aim for steady effort and clean reps.
About 44 minutes · 8 exercises| # | Demo | Exercise | Sets × Reps | Rest |
|---|---|---|---|---|
| 1 | Jump RopeRest 15s | 5 × 45s | 15s | |
| 2 | Kettlebell SwingRest 15s | 5 × 15 | 15s | |
| 3 | Squat mRest 15s | 5 × 15 | 15s | |
| 4 | Incline Push upRest 15s | 5 × 12 | 15s | |
| 5 | Mountain ClimberRest 15s | 5 × 40 | 15s | |
| 6 | Plank JackRest 15s | 5 × 20 | 15s | |
| 7 | Walking Lunge MaleRest 15s | 5 × 16 | 15s | |
| 8 | Bicycle CrunchRest 15s | 5 × 20 | 15s |
Day 2 — Lower Grind EMOM
Lower-body dominant EMOM with athletic lateral work and core stability.
About 44 minutes · 8 exercises| # | Demo | Exercise | Sets × Reps | Rest |
|---|---|---|---|---|
| 1 | Jumping JackRest 15s | 5 × 45s | 15s | |
| 2 | Sumo Squat mRest 15s | 5 × 15 | 15s | |
| 3 | Transverse Step UpRest 15s | 5 × 12 | 15s | |
| 4 | Straight Leg Hip BridgeRest 15s | 5 × 15 | 15s | |
| 5 | SkaterRest 15s | 5 × 24 | 15s | |
| 6 | Bear CrawlRest 15s | 5 × 20 | 15s | |
| 7 | Reverse Lunge (leg kick)Rest 15s | 5 × 16 | 15s | |
| 8 | Front Plank Toe TapRest 15s | 5 × 20 | 15s |
Day 3 — Upper & Core Flow
Upper-body push, hinge, and core emphasis with fast feet for engine.
About 45 minutes · 8 exercises| # | Demo | Exercise | Sets × Reps | Rest |
|---|---|---|---|---|
| 1 | Quick Feet RunRest 15s | 5 × 45s | 15s | |
| 2 | Kettlebell SwingRest 15s | 5 × 18 | 15s | |
| 3 | Push-upRest 15s | 5 × 10 | 15s | |
| 4 | Mountain ClimberRest 15s | 5 × 45 | 15s | |
| 5 | Russian TwistRest 15s | 5 × 24 | 15s | |
| 6 | Skater HopsRest 15s | 5 × 24 | 15s | |
| 7 | Jump RopeRest 15s | 5 × 45s | 15s | |
| 8 | Plank JackRest 15s | 5 × 22 | 15s |
About this plan
Every minute on the minute: at the top of each minute you do the prescribed reps, and whatever is left of that minute is your rest. Five rounds of each exercise, three days a week.
Day one runs jump rope for forty-five seconds, kettlebell swings at fifteen, squats at fifteen, incline push-ups at twelve, mountain climbers at forty, plank jacks at twenty and walking work. Day two moves to jumping jacks, sumo squats, transverse step-ups, straight-leg bridges, skaters, bear crawls and reverse lunges. Day three returns to quick feet, kettlebell swings at eighteen, push-ups, mountain climbers at forty-five, Russian twists and skater hops.
The EMOM format is self-regulating, which is its great advantage. Move quickly and you earn twenty seconds of rest; move slowly and you earn five. The clock does the coaching, and you find out immediately whether the rep target was right.
That also means the rep targets are the variable to adjust, not the effort. If fifteen kettlebell swings leaves you eight seconds, drop to twelve. If it leaves you thirty-five seconds, go up. The target is somewhere around fifteen to twenty seconds of rest — enough to recover, not enough to cool down.
The kettlebell swing is the exercise most likely to be done wrong here. It is a hip hinge, not a squat and not a front raise: snap the hips, let the bell float, and do not lift it with your arms. Under fatigue this degrades quickly, which is why it is capped at fifteen and eighteen rather than something larger.
Five rounds of seven exercises is thirty-five minutes on the clock. It is a full session, and it does not need anything added.
Train this plan in the app
LoadMuscle carries all 3 routines with a demo for every exercise, and logs your sets as you go, so next session you can see what to beat. Free on iPhone and Android. Want something built around your own schedule and equipment instead? Try the free workout planner.
