Workout of the week: 15-min dumbbell EMOM workout

ALL LEVELS/ dumbbell EMOM workout / 15 minutes 

Equipment: Dumbbells 

If you’re looking to shake up your routine, EMOM is a great way to do it. Short for “Every Minute On the Minute”, this type of workout style adds intensity to your training sessions. The idea is simple: complete the assigned reps within one minute. The faster you finish, the more time you get to rest — but if you don’t finish in time, you go straight into the next round with no break. 

This dumbbell EMOM workout delivers all the intensity using just one piece of equipment — the dumbbell. It features a 3 exercises and varying reps, with 30 seconds of rest between exercises. You’ll complete 4 rounds, which will take 15 minutes. 

1. Dumbbell deadlift – 15-20x 

2. Dumbbell shoulder press – 8-15x 

3. Plank row – 12-16x 

Let’s HIIT it! 

WORKOUT SETUP 

• EMOM 

• 3 exercises 

• 4 rounds 

• 30 seconds rest between exercises 

• 15 minutes 

• Equipment: Dumbbells  

WORKOUT EXERCISE LIST 

4 rounds 

1 – DUMBBELL DEADLIFT 

15 to 20 reps 

• Stand with feet hip-width apart, holding a dumbbell in each hand in front of your thighs. 

• Keep your chest up, shoulders back, and a slight bend in your knees. 

• Hinge at the hips and lower the dumbbells along your legs until you feel a stretch in your hamstrings. 

• Push through your heels to return to standing, squeezing your glutes at the top. 

• Repeat. 

2 – DUMBBELL SHOULDER PRESS 

8 to 15 reps 

• Sit on a bench with back support, holding a dumbbell in each hand at shoulder height, palms facing forward. 

• Keep your feet flat on the floor and your core engaged. 

• Press the dumbbells upward until you fully extend your arms. 

• Lower the weights back to shoulder height with control. 

• Repeat. 

3 – PLANK ROW 

12 to 16 reps 

• Start in a high plank position with a dumbbell in each hand, wrists directly under the shoulders. 

• Keep your body straight from head to heels, engaging your core and glutes. 

• Row one dumbbell toward your torso, keeping your elbow close to your side. 

• Lower the dumbbell back to the floor with control. 

• Alternate sides, maintaining a stable plank throughout. 

Pick your next challenge after completing this dumbbell EMOM workout: 

• 25-min pull strength workout 
• 35-min superset push strength workout 
• 45-min lower body strength workout 
• 30-min upper body strength workout 
• 18-min lower body strength workout 
• 20-min endurance workout 
• 25-min push and pull strength workout 
• 15-min metabolic strength workout 
• 25-min pyramid full-body workout 
• 18-min full-body strength workout 
• 24-min endurance workout 
• 28-min EMOM strength workout 
• 20-min medicine ball workout