10-Min Squat & Hollow EMOM is a free beginner-level EMOM workout lasting about 10 min. It uses Air Squats and Hollow Hold, needs no equipment, and can be scaled up or down for any fitness level.
Run this on a real EMOM timer with audio cues — free in the iOS app.
Get the appShort EMOM with positional strength. Keep ribs down in hollow.
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Get the iOS AppThis is an EMOM — Every Minute On the Minute. At the top of each minute you start the prescribed work; whatever time is left once you finish is your rest, and then the next minute begins whether you are ready or not.
A well-scaled EMOM leaves you roughly fifteen to twenty-five seconds of rest in the early minutes. That will feel too easy at the start, and it is meant to — the fatigue arrives about two thirds of the way in, and the rest you banked early is what carries you to the end. If a minute arrives before you have finished the previous set, cut the reps.
This session is built for people newer to interval training: the movements are low-skill and the volume is manageable, so your form should still hold up in the final round. That does not make it easy — intensity is relative — but it does make it safe to run unsupervised. Finish feeling like you had one more round in you.
Scaling is how this workout stays useful across a range of abilities. Pick the version of each movement that lets you keep moving at a steady pace, and note what you changed so the next attempt is a fair comparison.
Air Squats — easier: squat to a chair or bench to control the depth. Harder: add a jump at the top, or slow the descent to three seconds.
Hollow Hold — easier: tuck your knees and keep your arms by your sides. Harder: extend fully with arms overhead.
No equipment at all. Everything here is bodyweight, and floor space roughly the size of a yoga mat is enough. This one works in a hotel room, a garage or a corner of the living room.
Warm up before you start the clock. Five to ten minutes of easy movement plus a few light reps of each movement in the workout is enough, and it matters more on short, intense sessions than on long ones.