If you’re short on time but still want a workout that hits everything—this one’s for you. This 30-minute EMOM (Every Minute on the Minute) combines power, control, and strength in just three movements. You’ll cycle through alternating dumbbell snatches, candlesticks, and dumbbell front squats for a full-body burn that doesn’t let up. All you need is a dumbbell, a little space, and a willingness to sweat. Set your timer and let’s go!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

This 30-minute EMOM (Every Minute on the Minute) is designed to challenge your strength, stability, and stamina—all in one efficient workout. You’ll rotate through three movements every minute, performing the designated reps and using any remaining time to rest before the next minute begins.

Here’s how it works:

• Minute 1: 10 Alternating Dumbbell Snatches (25 lbs)– Build explosive power and coordination while targeting your shoulders, back, and core.
• Minute 2: 10 Candlesticks – These controlled bodyweight movements fire up your core and challenge your mobility.
• Minute 3: 5 Dumbbell Front Squats (35 lbs)– Focus on strength and control with a deep, front-loaded squat to hit your quads, glutes, and core.

You’ll repeat this 3-minute cycle 10 times, for a full 30-minute workout. The goal? Move with purpose, keep rest periods short and earned, and push for quality reps every round.

Equipment Needed

• Dumbbells

Modification Options

Beginner: Decrease the weight of the dumbbell to 10 to 15 pounds. This should be a weight you can do consistently with good technique. If candlesticks seem to advanced complete 12 sit-ups.

Advanced: Increase the weight of the dumbbell to 35 to 45 pounds. If you have access to a pull up bar, complete 10 toes to bar.

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!