Ready to break a sweat in just 20 minutes? This dumbbell and rowing machine EMOM workout is simple but powerful. You’ll rotate between 10 calorie rows and 5 dumbbell squat cleans every minute, on the minute. This structure keeps you moving with purpose and intensity while building lower-body strength and improving your conditioning. It’s ideal for anyone short on time but serious about results. See modification options and full workout descriptions below. Find all of our minimal equipment workouts here.

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Workout Description

Set a timer for 20 minutes. At the start of the first minute complete 10 calories on the rower. With any time remaining in that first minute, rest. At the start of the second minute you’ll complete 5 Dumbbell Squat Cleans. With any time remaining after completing all 5 dumbbell squat cleans, you’ll rest. Repeat this pattern alternating between calories on the rower and dumbbell squat cleans each minute. Continue alternating between the two movements for a total of 20 minutes (10 rounds of each). The goal is to push the intensity during each working minute, then use any remaining time within that minute to rest before the next one begins.

Equipment Needed

• Dumbbells
• Rower

Modification Options

Beginner: Reduce the calories on the rower to 7 to 8 calories. It should be an amount that you can complete within 50 seconds. Keep in mind that it’s normal for this to become more challenging as time goes on, but fatigued you should still be able to complete the same amount of calories. The dumbbell weight should be challenging, but pick a weight that enables you to do 5 consecutively while maintaining good form- including full squat depth.

Advanced: Increase the amount of calories on the rower to 12 calories. The dumbbell weight should be challenging, but pick a weight that enables you to do 5 consecutively while maintaining good form- including full squat depth.

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