If you’re looking for a simple but effective workout that gets your heart rate up while building strength and endurance, this 30-minute EMOM is such a good one. With just three movements—a short run, dumbbell lunges, and planks—you’ll challenge your legs, core, and conditioning without needing a complicated setup.

I love workouts like this because they’re easy to follow, easy to scale, and perfect for busy days when you just want to move your body and get a good sweat in. The built-in rest from the EMOM format also makes it manageable for all fitness levels while still pushing you to work hard during each minute. Find all of our minimal equipment workouts here.

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Workout Description

At the start of the first minute, complete a 150 meter run. Rest for the remainder of the minute. At the start of the second minute, grab your dumbbells and complete 12 dumbbell lunges. Rest with any remaining time left in the minute. At the start of the third minute, hold a plank for 40 seconds, resting the final 20 seconds of the minute.

Repeat this 3-minute sequence for a total of 10 rounds (30 minutes). The goal is to move with intensity during each working minute while using the built-in rest periods to recover before the next movement.

Equipment Needed

• Dumbbells

Modification Options

Beginner: Reduce the distance of the run so you’re able to finish within about 50 seconds and still have time to recover before the next minute begins. Choose a dumbbell weight that feels challenging but still allows you to complete all 12 lunges unbroken with good form. If holding a plank for 40 seconds feels too difficult, reduce the duration to 20–30 seconds or substitute 40 seconds of sit-ups, dead bugs, or an elevated plank.

Advanced: Increase the run distance to 200 meters, use heavier dumbbells for the lunges, or hold the plank for the full minute with little to no rest between movements.

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