Some days the hardest part of working out isn’t the workout itself—it’s deciding what to do. That’s where this no-thinking EMOM workout comes in. EMOM stands for Every Minute on the Minute, which means you’ll start a new set of movements at the top of each minute and rest for the remainder of the minute once your reps are complete. This simple structure removes the guesswork and keeps you moving with purpose for the full 30 minutes. With dumbbell thrusters, kettlebell swings, and sit-ups, you’ll hit your legs, shoulders, hips, and core while keeping your heart rate elevated—all without overcomplicating your 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

This workout is a 30-minute EMOM, which stands for Every Minute on the Minute. Set a timer for 30 minutes. At the start of the first minute, complete 10 Dumbbell Thrusters. Once you finish the reps, rest for the remainder of the minute.

At the top of the second minute, complete 10 Kettlebell Swings, then rest for the remainder of that minute.

At the top of the third minute, complete 10 Sit-Ups, then rest for the remainder of the minute.

Continue cycling through these three movements—thrusters, kettlebell swings, and sit-ups—for the full 30 minutes.

By the end of the workout, you will have completed 10 rounds of each movement.

Equipment Needed

• Dumbbells
• Kettlebell

Modification Options

Beginner: If you are newer to strength training or EMOM-style workouts, focus on maintaining good form and completing your reps within the minute so you still have time to rest. If you are consistently running out of time in each minute, reduce the reps to 8 per movement until you build more endurance.

Advanced: If you’re looking to increase the challenge increase the repetitions to 12 of each movement per minute.

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!