Have you ever tried an EMOM workout? EMOM stands for “Every Minute on the Minute,” a training style designed to keep you moving and maximize efficiency. Here’s how it works: you’ll complete a specific exercise at the start of each minute and use the remaining time to recover before the next minute begins. This method builds both strength and endurance, while keeping your heart rate elevated throughout the session. Today’s EMOM alternates between 12 dumbbell deadlifts on the even minutes and a 100-meter run on the odd minutes, giving you a full-body burn and a cardio boost in just 20 minutes. Let’s get moving and crush this workout! 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

Set the timer for 20 minutes. At the start of the timer complete 12 Dumbbell deadlifts with a pair of 35 pound dumbbells. Rest for the remainder of that minute. At 1:00 complete a 100 meter jog. Rest the remainder of that minute. Continue to switch back and forth between completing the 12 dumbbell deadlifts on the even minutes and the 100 meter runs on the odd minutes.

Equipment Needed

• Dumbbells

Modification Options

Beginner: Reduce the weight of the dumbbells so that you can complete 12 Dumbbell deadlifts without compromising form. Reduce the run so that you can complete the distance in 45 seconds.

Advanced: Increase the weight of the dumbbells to 45 pounds. Increase the distance of the run to 150 meters.

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!