EMOM Push (30-min Fat Loss)
30-minute push-emphasis EMOM. 4 movements × 6-8 minutes Every Minute On the Minute, then 5-min finisher. Time-efficient 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 | Pushups 6 rounds × 8 push-ups EMOM. Drop to knees if you can't sustain. 6 × 8 · rest 1 min | 6 | 8 | 1 min |
| 02 | Seated Dumbbell Press 6 rounds × 8 DB press EMOM. 6 × 8 · rest 1 min | 6 | 8 | 1 min |
| 03 | Triceps Pushdown - Rope Attachment 6 rounds × 12 EMOM. 6 × 12 · rest 1 min | 6 | 12 | 1 min |
| 04 | Plank 5-min finisher. 6 rounds × 30s plank EMOM. 5 × 30s · rest 1 min | 5 | 30s | 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 to finish in roughly 30-40 seconds so the rest of the minute is recovery. Each movement runs all its rounds before moving on; it is not a circuit. Drop push-ups to the knees to keep reps clean rather than grinding partials. Press straight overhead, lower under control. With no cable, sub banded pushdowns or DB overhead extensions at matched reps. Hold a hard plank line on the finisher. Miss a minute's reps? Cut the count, don't steal 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 Push (30-min Fat Loss) template?
Density work, not max strength — load each minute's reps to finish in roughly 30-40 seconds so 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 Push (30-min Fat Loss), and how long does it take?
EMOM Push (30-min Fat Loss) runs 4 movements and about 23 working sets, roughly 58 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 Push (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