This 30 minute dumbbell EMOM requires just one dumbbell making it a good option for when you have limited equipment. You’ll be doing burpees, dumbbell snatches, dumbbell hang clean and presses, walking lunges and single-arm dumbbell thrusters, every minute on the minute for 30 minutes.

Instructions for a 30 minute dumbbell EMOM workout.

Table of Contents

How to do an EMOM Workout

EMOM, or every minute on the minute workouts are a simple and effective way to put in a lot of work in a short amount of time. An EMOM can be performed for any length of time.

To do an EMOM, start a timer and perform the first exercise, in this case, 16 dumbbell hang clean and presses, once you’ve completed them, rest until the clock reaches 1:00.

At 1:00, do the burpees, then rest until 2:00. At 2:00, do the snatches then rest until 3:00. And so on, and so on, repeating for the specific amount of time, or for as many rounds as you want. In this case, you’ll be performing 5 rounds of the circuit, every minute on the minute for 30 minutes of total working time.

Workout Details

Repeat for 30 minutes, every minute on the minute:

Scaling Options

I made this workout a little more difficult and did 16 reps for the hang clean and press, snatches and thrusters. If you’re new to these movements, you may need to reduce the reps to 10-12 until you can do them properly quickly enough for this EMOM. Watch the linked videos first if you’re unfamiliar with these movements.

I used a 35 lb. dumbbell for all movements. Choose a weight that will allow you to perform the reps without resting, or “unbroken”. You should be getting at least 15 seconds rest per minute. You will get more rest on the walking lunges.

If needed, add a rest minute after the thrusters. This will make each round 6 minutes, instead of 5, so you’ll do 5 total rounds instead of 6.

If limited for space, you can do reverse lunges instead of walking lunges.

More EMOM Workouts

Love EMOM workouts? Good news, I’ve got tons for you to try: