EMOM Full-Body (30-min Fat Loss)
30-minute integrative full-body EMOM. Burpees, two-handed KB swings (or DB swings), goblet squat, push-ups. The metabolic finisher day.
Estimated session
- Movements 4
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Burpee 6 rounds × 8 burpees EMOM. Modify by stepping back instead of jumping if needed. 6 × 8 · rest 1 min | 6 | 8 | 1 min |
| 02 | Two-Handed Kettlebell Swing 6 rounds × 12 KB swings EMOM. Drive hips explosively. 6 × 12 · rest 1 min | 6 | 12 | 1 min |
| 03 | Goblet Squat 6 rounds × 10 goblet squats EMOM. 6 × 10 · rest 1 min | 6 | 10 | 1 min |
| 04 | Pushups 5-min finisher. 5 rounds × 10 push-ups EMOM. 5 × 10 · rest 1 min | 5 | 10 | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Density conditioning, not strength — pick loads light enough to finish each minute's reps with seconds to spare, since the leftover time is your only rest. One movement runs all its rounds before the next; it is not a circuit. Drive the hips hard on swings and keep the goblet squat upright. Substitute two-hand DB swings for the kettlebell at matched reps, and scale burpees by stepping back instead of jumping. If you can't make a minute's reps, cut the count rather than stealing from rest.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Programs that use this template
This session is scheduled across a week and progressed over the mesocycle in the programs below.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the EMOM Full-Body (30-min Fat Loss) template?
Density conditioning, not strength — pick loads light enough to finish each minute's reps with seconds to spare, since the leftover time is your only rest. Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is EMOM Full-Body (30-min Fat Loss), and how long does it take?
EMOM Full-Body (30-min Fat Loss) runs 4 movements and about 23 working sets, roughly 62 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
03What makes the 30-min Fat Loss version different?
EMOM Full-Body (30-min Fat Loss) is the 30-min fat loss cut of this family — same method, but the movement order, set scheme, and emphasis are tuned for it. The session table shows exactly what changes; the coach sets the loads and drives the progression either way.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
Keep moving forward.
Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
iOS · Works offline
Aleks · Coach
Proposal — add weight