Workout of the week: 28-min EMOM strength workout

10th March 2025

ALL LEVELS / EMOM strength workout / 28 minutes

Equipment: Dumbbells, kettlebell & gym mat

If your routine has started to feel as thrilling as watching paint dry, fear not — this four-letter word is here to save the day: EMOM. Short for “Every Minute On the Minute,” this method is as effective as it is exciting. The concept is simple: complete a set number of reps for an exercise within a single minute. Finish early? Enjoy some well-earned rest. Fall short? No rest for you. It’s like turning your workout into a game, with one promise: it will shake up your fitness routine.

Get ready to experience the thrill of our EMOM strength workout. Each of the 4 rounds lasts 7 minutes and features 6 exercises with varying repetitions. You’ll perform each exercise within one minute, with the final minute reserved for your well-earned rest. To make the flow seamless, the workout includes 2 exercises with dumbbells, 2 with a kettlebell, and 2 that require no equipment at all. All combined, this workout will take you 28 minutes to complete.

Dumbbell deadlifts 20-25x
Dumbbell Seated z-press 15-20x
Kettlebell squat 20-25x
Kettlebell swing 20-25x
Burpees 15-20x
Single leg tuck-ups 1-min

Ready? Let’s do this!

WORKOUT SETUP

6 exercises
4 rounds
Rest 1-minute after each round.
28 minutes total
Equipment: Dumbbells, kettlebell & gym mat

WORKOUT EXERCISE LIST

4 rounds

1 – DUMBBELL DEADLIFTS

20-25 reps

Begin in standing, holding a dumbbell in each hand. As the video shows, the dumbbells can be positioned in front of the body; however, if this puts too much stress on your lower back, hold the dumbbells by your side.
Engage the core and begin the movement by bending the knees slightly and hinging the hips. Then, continue the bending by pushing the hips backwards, lowering the dumbbells as far as comfortable.
At the bottom of the movement, actively engage the glutes, push the feet into the floor and drive the hips upwards and forwards to return to the start position.
Repeat.

2 – DUMBBELL SEATED Z-PRESS

15-20 reps

Sit on the floor with your legs straight out in front of you.
Hold a dumbbell in each hand at shoulder height, keeping your back straight and your core engaged.
Press the dumbbells overhead until your arms are fully extended.
Lower the dumbbells back to shoulder height, keeping your back straight and avoiding leaning it back.

3 – KETTLEBELL SQUAT

20-25 reps

Stand with your feet hip-width apart.
Pick a kettlebell with both hands and hold it.
Keeping the kettlebell close to your chest, squat and maintain your chest and back straight.
Make sure you keep your core tight.
Slowly come back up and repeat.

4 – KETTLEBELL SWING

20-25 reps

Hold the kettlebell with both hands.
Hinge the hips to initiate the swing movement.
Rapidly drive hip extension to swing the kettlebell upwards.
Control your swing descent with a hip hinge by swinging the kettlebell between your legs.
Repeat.

5 – BURPEES

15-20 reps

Start in a standing position and engage the core.
Begin the movement by quickly bending down, reaching the hands towards the floor in front of the feet. As you do this, simultaneously jump, bringing your legs back, and land on the floor in a push-up position.
Perform a push-up and, on the way up, drive the hips up rapidly and jump into a squat position. Return to upright and repeat continuously.