Don’t let the simplicity of this workout fool you—it packs a lot into just 30 minutes, and before you know it, you’re done. This EMOM (Every Minute on the Minute) checks all the boxes by combining full-body strength, cardiovascular conditioning, and core work into one efficient session. Dumbbell cleans build power and total-body strength, the 100-meter runs keep your heart rate elevated and improve your cardiovascular engine, and the planks strengthen your core and stability. It’s the perfect workout for busy days when you want to maximize your time without sacrificing results. Find all of our minimal equipment workouts here.

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Workout Description

EMOM stands for Every Minute on the Minute. At the start of each minute, complete the assigned movement, then use whatever time is left in that minute to recover before the next exercise begins.

Here’s how it works:

• Minute 1: Complete 8 dumbbell cleans, then rest for the remainder of the minute.
• Minute 2: Complete a 100-meter run, then rest for the remainder of the minute.
• Minute 3: Hold a 40-second plank, then rest for the final 20 seconds.

Repeat this 3-minute cycle 10 times for a total workout time of 30 minutes.

Choose a dumbbell weight that allows you to complete the cleans with good form while still challenging you by the later rounds. The goal is to move with intensity, but finish each movement with enough time to recover before the next minute begins.

Equipment Needed

• Dumbbells

Modification Options

Beginner: New to strength training or getting back into a fitness routine? Scale the workout so you can keep moving with good form throughout all 30 minutes.

• Dumbbell Cleans: Perform the reps using a lighter dumbbell.
• Run: Reduce the distance to 75 meters.
• Plank: Hold for 30 seconds

The goal is to finish each movement with at least 15–20 seconds of rest before the next minute begins.

Advanced: Ready for an extra challenge? Increase the intensity while maintaining excellent form.

• Dumbbell Cleans: Use heavier dumbbells or increase to 10 reps.
• Run: Increase the distance to 150–200 meters
• Plank: Hold for the full minute

Your goal is to keep the pace high while still earning a small amount of recovery before each new minute starts. If you’re consistently finishing with more than 30 seconds to spare, it’s probably time to increase the challenge.

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