30-Minute Full Body EMOM Workout: Run, Plank & Deadlift

on Aug 30, 2026

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I love an EMOM workout because it gives you a built-in goal for every minute while still letting you work at your own pace. This 30-minute full body EMOM was the perfect balance of doable and challenging. Each movement felt manageable within the one-minute time domain, leaving just enough time to catch my breath before moving on to the next exercise. But don’t let the simplicity fool you—by the final few rounds, I was working! Between the running, planks, and dumbbell deadlifts, I finished feeling like I had challenged my cardiovascular fitness, improved my VO2 max, and gotten in some solid strength work—all in just 30 minutes. Find all of our minimal equipment workouts here.

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Workout Description
Equipment Needed
Modification Options
Beginner Option:
Advanced Option:

Workout Description

Set a timer for 30 minutes. At the start of each minute, complete the prescribed movement, then rest for whatever time remains in that minute. Move to the next exercise when the next minute begins.

Minute 1: Run 150 meters
Minute 2: Hold a plank for 30 seconds
Minute 3: Complete 8 dumbbell deadlifts

Continue rotating through all three movements for 30 minutes, for a total of 10 rounds.

Choose a running pace and dumbbell weight that feel challenging but allow you to consistently finish the work within the minute. The goal is to maintain a steady effort from start to finish while still earning a little recovery time each minute.

Equipment Needed

Dumbbells

Modification Options

Beginner Option:

30-Minute EMOM:

Minute 1: 100 Meter Run
Minute 2: 20 Second Plank
Minute 3: 6 Dumbbell Deadlifts

Choose a light to moderate dumbbell weight that allows you to move with good form. Keep your run at a comfortable pace—you should finish each movement with plenty of time to recover before the next minute begins.