"EMOM 30" Circuit
The EMOM 30 alternates KB swings, box jumps and burpees over 30 minutes (3 exercises x 10 rounds), a structured HIIT endurance format.
Updated
Introduction
The "EMOM 30" circuit is a 30-minute structured HIIT endurance format using the EMOM protocol with 3-exercise rotation. Each minute imposes a different exercise, creating a repetitive pattern over 10 complete cycles.
Structure
- Minute 1: 12 KB swings
- Minute 2: 10 box jumps
- Minute 3: 8 burpees
- Repeat x 10 = 30 minutes.
Total Volume
300 total reps (120 swings + 100 box jumps + 80 burpees).
Strategy
- Each exercise should take 25-35 sec.
- If falling behind, reduce by 2 reps.
Programming
- Beginner: 8-6-5 reps or EMOM 15.
- Intermediate: 12-10-8 for 30 min.
- Advanced: 15-12-10 or add 4th exercise.
Target Audience
All levels. Excellent for weight loss and long-duration HIIT conditioning.
Diagrams and illustrations
"EMOM 30" Circuit illustration
HIIT Circuit / EMOM exercise targeting full body.