Keeping high-intensity interval training (HIIT) fresh and exciting can sometimes be tough as a fitness professional. There are only so many work to rest ratios to choose from and finding the right one for every client in your class can pose challenges. If your client population is like most, with a wide range of fitness levels and abilities, then you need a way to effectively provide intervals and effort levels that work for everyone. My new favorite HIIT timing has done just that; Every Minute On the Minute or EMOM is the latest interval workout format to land in studios and clubs. If you’re not familiar, here’s how it works. Participants are given two or more exercises with a specific amount of reps to accomplish within one minute. Whatever extra time you have at the end of the minute is rest time until the next minute begins and the exercise(s) and reps are repeated for a total of 5 minutes.

Here are a couple of fun EMOM workouts for you to try with your clients or classes: 

5-Minute EMOM with Two Exercises

1) 10x Kamagon® Lateral Lunge and Swing

Hold the Kamagon® Ball in one hand – one handle grip. Lunge to one side and swing the ball laterally to shoulder height. Slide step back to center, circling the ball to the other hand. Alternate sides.

2) 20x Kamagon® Steering Wheel with High Knee Run

Hold the Kamagon® Ball in a two-hand – two handle grip extended in front. Perform a high knee run in place while rotating the ball 180 degrees each rep.  

The goal of each EMOM is to maintain good technique while trying to finish the designated reps of each exercise within each minute. 

5 Minute EMOM with Three Exercises

This more complex EMOM caters to multiple fitness levels. Teach the three exercises, and then allow each client to decide the number of reps they will perform per exercise. Reps will vary depending on the exercises but guide clients to make sure the rep numbers they choose are doable in the minute allotted.


1) Kamagon® Lunge to Clean & Press

Hold the Kamagon® Ball in one hand – one handle grip on one side. With the same side leg, step back to a rear lunge. Step back together and pull the ball to a rack position at the shoulder, followed by a press overhead. Perform the same number of reps on each side.

2) Kamagon® Squat Jack with Crash

Hold the Kamagon® Ball in a two-hand – two handle grip in front. Jump or step to a wide squat. Jump or step back to center and quickly thrust the ball forward, crashing the water.

3) Kamagon® Alternating Swing

Hold the Kamagon® Ball in a two hand – one handle grip in front. Standing in a wide stance, hinge from the hips and swing the ball forward with one arm. Switch hands with each rep.

*Note: 5 minutes is just a suggested length of time for this EMOM. Select a length suitable for your clients, exercise selection, and purpose within a workout or class.

*Repetition Options:

  • 5 reps (each side if applicable): Hard Workout
  • 4 reps (each side if applicable): Medium Workout
  • 3 reps (each side if applicable): Lighter Workout

Another thing I love about EMOM blocks is that they can be used either as a finisher at the end of a workout or as the whole workout. For example, using the more complex 3 exercise with rep selection method, choose exercises that are a bit more complex and spend plenty of time teaching each exercise. Have participants practice and perfect each exercise without time or rep constraint. Think of this as a mini “form” workout. Then use the exercises in the EMOM and put to use what they just learned. This will help reduce technique errors and the need for excessive cueing during the EMOM. Depending on the length of your class you could do several different



Alison Galvan has a Masters degree in Kinesiology and works with athletes, college students, kids, older adults, and everything in between. In addition to working as a Hedstrom Fitness Master Trainer, Alison owns EnergyX Fitness in San Antonio, Texas.