Workout of the week: 15-min dumbbell EMOM workout

12th May 2025

ALL LEVELS / dumbbell EMOM workout / 15 minutes

Equipment: Dumbbells

Looking for a quick, intense workout that keeps you moving? Try EMOM—“Every Minute On the Minute.” This HIIT (High-Intensity Interval Training) challenges you to complete a set number of reps within a minute. Finish early, and you get a short break. Fall behind, and you’re right into the next round. It’s fast, efficient, and guaranteed to keep your workouts engaging.

This dumbbell EMOM workout is a great challenge, delivering maximum intensity in just 15 minutes! With 3 exercises only, you’ll complete a set number of reps within a minute, followed by 30 seconds of rest between each. Complete 4 rounds for a powerful 15-minute challenge.

Dumbbell deadlift – 15-20x
Curl to shoulder press – 8-15x
Plank row – 12-16x

Grab those dumbbells and let’s do this!

WORKOUT SETUP

EMOM
3 exercises
Different number of reps
30 seconds rest between exercises
4 rounds
Equipment: Dumbbells

WORKOUT EXERCISE LIST

4 rounds

1 – DUMBBELL DEADLIFT

15 to 20 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 for time or reps.

2 – CURL TO SHOULDER PRESS

8 to 15 reps

Grab two dumbbells with adequate weight for your fitness level.
Standing up straight, have the dumbbells resting at your sides with the palms facing inwards.
Slowly raise your forearms forward until your wrist rests above your elbow.
Now explosively lock out your arms and raise the dumbbells above your head.
Hold the position for a second and return to the starting point by reversing the motion.
Repeat.

3 – PLANK ROW

12 to 15 reps

Assume a pushup position and place your hands on a set of dumbbells.
Ensure your arms remain fully extended, aligning your hands beneath your shoulders and orienting your palms toward each other.
Maintain your core engaged, keeping your elbows close to your body, and lift a single dumbbell off the floor.
As you raise your elbow as high as possible, contract your shoulder blades together.
Perform the same motion with the opposite arm.
Continue alternating between arms.

WORKOUT SETUP

WORKOUT EXERCISE LIST

1 – DUMBBELL DEADLIFT

2 – CURL TO SHOULDER PRESS

3 – PLANK ROW

That’s it for this dumbbell EMOM workout. Find your next challenge here:

Recent Posts