EMOM Legs (30-min Fat Loss)
30-minute leg-emphasis EMOM. Goblet squat, DB RDL, walking lunges, glute bridge. Time-efficient lower-body fat-loss training.
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 | Goblet Squat 6 rounds × 10 goblet squats EMOM. 6 × 10 · rest 1 min | 6 | 10 | 1 min |
| 02 | Stiff-Legged Dumbbell Deadlift 6 rounds × 10 RDL EMOM. 6 × 10 · rest 1 min | 6 | 10 | 1 min |
| 03 | Bodyweight Walking Lunge 6 rounds × 12 walking lunges (6 per side) EMOM. 6 × 12 · rest 1 min | 6 | 12 | 1 min |
| 04 | Single Leg Glute Bridge 5-min finisher. 5 rounds × 12 EMOM, switch leg each round. 5 × 12 · rest 1 min | 5 | 12 | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Density work, not max strength — load each minute's reps so you finish with breathing room, since the rest of the minute is recovery. Each movement runs all its rounds before the next; it is not a circuit. Keep the goblet squat upright and the RDL a hip hinge with soft knees, light enough that the lower back never rounds. Walking lunges count both legs per round; control the descent. Sub a single fixed dumbbell for the goblet and RDL loads. Miss a minute's reps? Trim the count.
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 Legs (30-min Fat Loss) template?
Density work, not max strength — load each minute's reps so you finish with breathing room, since the rest of the minute is recovery. 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 Legs (30-min Fat Loss), and how long does it take?
EMOM Legs (30-min Fat Loss) runs 4 movements and about 23 working sets, roughly 64 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 Legs (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.
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Aleks · Coach
Proposal — add weight