{"id":59003,"date":"2025-05-12T00:00:00","date_gmt":"2025-05-11T22:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/15-min-dumbbell-emom-workout\/"},"modified":"2025-05-12T00:00:00","modified_gmt":"2025-05-11T22:00:00","slug":"15-min-dumbbell-emom-workout","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/15-min-dumbbell-emom-workout\/","title":{"rendered":"Workout of the week: 15-min dumbbell EMOM workout"},"content":{"rendered":"\n<p><strong>ALL LEVELS&nbsp;<\/strong>\/ dumbbell EMOM workout \/ 15 minutes<\/p>\n\n\n\n<p><strong>Equipment<\/strong>: Dumbbells<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Looking for a quick, intense workout that keeps you moving? Try EMOM\u2014\u201cEvery Minute On the Minute.\u201d<\/strong> This HIIT (High-Intensity Interval Training) challenges you to complete a set number of reps within a minute. <strong>Finish early, and you get a short break. Fall behind, and you\u2019re right into the next round. It\u2019s fast, efficient, and guaranteed to keep your workouts engaging.<\/strong><\/p>\n\n\n\n<p>This <strong>dumbbell EMOM workout<\/strong> is a great challenge, delivering maximum intensity in just <strong>15 minutes<\/strong>! With <strong>3 exercises<\/strong> only, you\u2019ll complete a <strong>set number of reps within a minute<\/strong>, followed by <strong>30 seconds of rest between each<\/strong>. Complete <strong>4 rounds<\/strong> for a powerful 15-minute challenge.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Dumbbell deadlift &#8211; 15-20x<\/li>\n\n\n\n<li>Curl to shoulder press &#8211; 8-15x<\/li>\n\n\n\n<li>Plank row &#8211; 12-16x<\/li>\n<\/ol>\n\n\n\n<p><strong>Grab those dumbbells and let&#8217;s do this!<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/www.instagram.com\/evofitness_switzerland\/\"><img decoding=\"async\" data-id=\"105046\" src=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/05\/evo-ch-blog_en.jpg\" alt=\"Instagram - EVO Fitness Switzerland\" class=\"wp-image-105046\"\/><\/a><\/figure>\n<\/figure>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT SETUP<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>EMOM<\/li>\n\n\n\n<li>3 exercises<\/li>\n\n\n\n<li>Different number of reps<\/li>\n\n\n\n<li>30 seconds rest between exercises<\/li>\n\n\n\n<li>4 rounds<\/li>\n\n\n\n<li>Equipment: Dumbbells<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT EXERCISE LIST<\/h2>\n\n\n\n<p><strong>4 rounds<\/strong><\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1 \u2013 DUMBBELL DEADLIFT<\/h3>\n\n\n\n<p><strong>15 to 20 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>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.<\/li>\n\n\n\n<li>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.<\/li>\n\n\n\n<li>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.<\/li>\n\n\n\n<li>Repeat for time or reps.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2 \u2013 CURL TO SHOULDER PRESS<\/h3>\n\n\n\n<p><strong>8 to 15 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Grab two dumbbells with adequate weight for your fitness level.&nbsp;&nbsp;<\/li>\n\n\n\n<li>Standing up straight, have the dumbbells resting at your sides with the palms facing inwards.&nbsp;<\/li>\n\n\n\n<li>Slowly raise your forearms forward until your wrist rests above your elbow.<\/li>\n\n\n\n<li>Now explosively lock out your arms and raise the dumbbells above your head.<\/li>\n\n\n\n<li>Hold the position for a second and return to the starting point by reversing the motion.<\/li>\n\n\n\n<li>Repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3 \u2013 PLANK ROW<\/h3>\n\n\n\n<p><strong>12 to 15 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Assume a pushup position and place your hands on a set of dumbbells.<\/li>\n\n\n\n<li>Ensure your arms remain fully extended, aligning your hands beneath your shoulders and orienting your palms toward each other.<\/li>\n\n\n\n<li>Maintain your core engaged, keeping your elbows close to your body, and lift a single dumbbell off the floor.<\/li>\n\n\n\n<li>As you raise your elbow as high as possible, contract your shoulder blades together.<\/li>\n\n\n\n<li>Perform the same motion with the opposite arm.<\/li>\n\n\n\n<li>Continue alternating between arms.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">That&#8217;s it for this dumbbell EMOM workout. Find your next challenge here:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/evofitness.ch\/20-min-endurance-workout\/\">20-min endurance workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/25-min-push-and-pull-strength-workout\/\">25-min push and pull strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/15-min-metabolic-workout\/\">15-min metabolic strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/30min-chest-and-triceps-workout\/\">30-min che<\/a><a href=\"https:\/\/evofitness.ch\/30min-chest-and-triceps-workout\/\">st and triceps workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/25-min-pyramid-full-body-workout\/\">25-min pyramid full-body workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/18-min-full-body-strength-workout\/\">18-min full-body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/24-min-endurance-workout\/\">24-min endurance workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/28-min-emom-strength-workout\/\">28-min EMOM strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/20-min-medicine-ball-workout\/\">20-min medicine ball workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/40min-upper-body-strength-workout\/\">40-min upper body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/18-min-emom-strength-workout\/\">18-min EMOM strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/full-body-valentines-partner-workout\/\">Full-body Valentine\u2019s partner workout<\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/evofitness.ch\/en\/memberships\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en.png\" alt=\"evo ch standard sales campaign blog en\" class=\"wp-image-114609\" style=\"width:1024px\" srcset=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en.png 1024w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en-960x422.png 960w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en-768x338.png 768w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en-480x211.png 480w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en-640x281.png 640w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>ALL LEVELS&nbsp;\/ dumbbell EMOM workout \/ 15 minutes Equipment: Dumbbells Looking for a quick, intense workout that keeps you moving?&#8230;<\/p>\n","protected":false},"author":26,"featured_media":59004,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"Workout of the week: 15-min dumbbell EMOM workout | EVO Fitness","_seopress_titles_desc":"Challenge your strength in 15 minutes. This dumbbell EMOM workout keeps intensity high from start to finish.","_seopress_robots_index":"","footnotes":""},"categories":[103],"tags":[126,583,935,936,1195,1292],"class_list":["post-59003","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-move","tag-workout","tag-emom","tag-workout-of-the-week","tag-wow","tag-art","tag-dumbbell-emom-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/59003","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/users\/26"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/comments?post=59003"}],"version-history":[{"count":0,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/59003\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/media\/59004"}],"wp:attachment":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/media?parent=59003"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/categories?post=59003"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/tags?post=59003"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}