If you’re short on time but still want a total-body burn, this 30-minute EMOM (Every Minute on the Minute) workout will hit every major muscle group while keeping your heart rate up. You’ll move through dumbbell deadlifts, kettlebell swings, and planks—three powerhouse movements that build strength, endurance, and core stability. Grab a set of dumbbells, a kettlebell, and a timer, and get ready to sweat. This one’s quick, effective, and guaranteed to leave you feeling stronger from head to toe. Find all of our minimal equipment workouts here.

This post contains affiliate links.  If you purchase something from these links, we could earn a small commission.  This would be at no additional cost to you.​​​​​​​

Workout Description

For this workout you’ll be setting a timer for an EMOM. That means every minute you’ll start a new movement for a total of 30 minutes. At the start of the timer you’ll complete 8 Dumbbell Deadlifts. You’ll rest the remainder of the minute. At the start of the next minute you’ll complete 15 Kettlebell swings. Rest the remainder of the minute. Then you’ll complete a 45 second plank. Rest the remainder of the minute. Repeat this sequence for a total of 10 rounds each movement. This will start off seemingly easy, but as you begin to fatigue it will get more challenging.

Equipment Needed

• Dumbbells
• Kettlebell
• Mat for Plank hold

Modification Options

Beginner: Your dumbbell deadlift weight should be a weight that challenges you, but allows you to keep good form for the entirety of the workout. Be sure to do a few warm up sets at a lighter weight before progressing to your working weight. For the Kettlebell swings, pick a weight that allows you to complete all 15 unbroken for the entirety of the workout. Reduce the time of the plank hold to 30 seconds if you need to.

Advanced: Your dumbbell deadlift weight should be a weight that challenges you, but allows you to keep good form for the entirety of the workout. If you have access to a barbell, you can definitely substitute dumbbell deadlifts for barbell deadlifts. Be sure to do a few warm up sets at a lighter weight before progressing to your working weight. For the Kettlebell swings, pick a weight that allows you to complete all 15 unbroken for the entirety of the workout. Standard weight would be 35 pounds. Increase as your fitness allows.

Use code: weeklyworkout and save $5 on our 6 Week At Home Workout Program.

Interested in macro nutrition coaching? Learn more about our program and get registered today!