12-Minute Alternating EMOM Template

About this timer

Twelve minutes rotating through three movements, one per minute, so each exercise comes around every third minute and gets two minutes of recovery. Three-movement rotations are the most forgiving EMOM structure there is: you can push each minute harder than you would in a single-movement version because the recovery window is genuinely long.

Best for

• A full-body session in twelve minutes
• Higher intensity per minute than a standard EMOM allows
• Circuit-style training with enforced pacing

What to do in the work rounds

• Minute one: 10 kettlebell swings. Minute two: 8 push-ups. Minute three: 12 air squats
• Minute one: 10 burpees. Minute two: 15 sit-ups. Minute three: 12 lunges
• Minute one: 250m row. Minute two: 10 dumbbell presses. Minute three: 20 mountain climbers

Scaling it

Easier

Cut to nine minutes, or drop each rep count by a third.

Harder

Extend to eighteen or twenty-four minutes — the rotation holds up much longer than a single-movement EMOM.