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A Fun Approach To HIIT Training

EMOM workouts are an ultra effective form of training. They provide an efficient way to build muscle, strength, endurance, and overall work capacity. 

We have created 18 unique and original EMOM formats (all very different) that will turbo charge your group fitness programme. 

These creative EMOM workouts can be programmed with body-weight exercises, equipment-based or a combination of both. 

If you love the benefits of HIIT training but don't have the time to keep coming up with good ideas, then E3MOM is for you. 

Who is it For?

Outdoor group trainers and indoor group trainers who have space to run circuits. 


Downloadable PDF


  1. E3MOM
  2. EMOM Accumulator
  3. E2MOM (Type 2)
  4. EMOM Overload
  5. Target EMOM
  6. EMOM Discovery
  8. EMOM Skyscraper
  9. EMOM Drop Sets
  10. EMOM XXX
  11. EMOM MAX
  12. EMOM Serge
  13. Catch Accumulator
  14. EMOM Nitro
  15. EMOM Flex