Kickstart your fitness routine with a dynamic 15-minute EMOM (Every Minute on the Minute) workout that will challenge your strength, endurance, and agility. This high-intensity session combines three powerful exercises: kettlebell swings, goblet squats, and shuttle runs. Each move is designed to maximize your calorie burn, build muscle, and boost your cardiovascular health, all within a compact timeframe. Whether you’re a fitness enthusiast looking to elevate your workouts or a busy person seeking an efficient exercise solution, this EMOM routine promises to deliver results and keep you coming back for more. Let’s dive in and get moving! Find all of our minimal equipment workouts here.

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Workout Description

Prior to the workout mark your shuttle run. Set a timer for 15 minutes. Minute 1 complete 20 Dumbbell/Kettlebell swings. If you complete the reps in under one minute, rest for the remainder of the time. Minute 2 complete 20 goblet squats. If you complete the reps in under 1 minute rest the remainder of that minute. Minute 3 complete 8 shuttle runs. If you complete the reps in under 1 minute, rest the remainder of the time. Minute 4 go back to 20 DB/KB swings, minute 5 goblet squats, minute 6 shuttle runs, etc, until the 15 minute timer runs out.

Equipment Needed

• Dumbbells
• Kettlebell
• Cones or chalk to mark shuttle run length
• Mat if desired for core work

Modification Options

Beginner: Decrease the dumbbell weight to 10 pounds. If unable to compete the movements in 45 seconds, reduce repetitions so that all movements each round can be completed in 45 seconds.

Advanced: Increase dumbbell weight to 35 pounds.

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