This 20-minute EMOM (Every Minute on the Minute) workout will push your strength, endurance, and core stability—no complicated equipment needed! You’ll cycle through explosive dumbbell snatches, high-rep air squats, and a core-burning plank before earning a quick rest. Find full instructions, a linked video demo of each movement, and even options for modifications below. Ready to sweat? Let’s go! Find all of our minimal equipment workouts here.

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Workout Description

Prior to the workout, you’ll need to set up 3 “stations.” Station 1 will have a single 25 pound dumbbell for single arm, alternating dumbbell snatch. Station 2 will be an area for your air squats and Station 3- an area for you plank. Set a timer for 20 minutes. At the start of the timer complete as many alternating single arm dumbbell snatches as possible in one minute. The next minute you’ll complete as many air squats as possible in that 60 seconds. The following minute after that you’ll complete a plank for 45 seconds. At your last station your rest for an entire minute. You’ll complete this sequence for 5 total rounds.

Equipment Needed

• Dumbbells

Modification Options

Beginner: Reduce the weight of your dumbbell so that you’re able to consistently move without sacrificing form. With standard weight being 25 pounds, shoot for 10 to 15 pounds.

Advanced: Increase the weight of the dumbbell to 35 to 45 pounds.

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