16-minute dumbbell EMOM with a rest minute

16 minutes
EMOM · every 1 min
Dumbbells

Three movements and a rest minute, four times round. The rest minute is part of the design, not a gap: it lets you use a heavier pair of dumbbells than you could on a straight run of work.

Open in the timer

It opens in the builder, so you can change anything first, then press Start session.

Minute by minute

Minute	Movement	Reps
1	Dumbbell thruster · two dumbbells	8
2	Dumbbell row · each arm	8
3	Goblet squat · one dumbbell	12
4	Rest	—
5	Dumbbell thruster · two dumbbells	8
6	Dumbbell row · each arm	8
7	Goblet squat · one dumbbell	12
8	Rest	—
9	Dumbbell thruster · two dumbbells	8
10	Dumbbell row · each arm	8
11	Goblet squat · one dumbbell	12
12	Rest	—
13	Dumbbell thruster · two dumbbells	8
14	Dumbbell row · each arm	8
15	Goblet squat · one dumbbell	12
16	Rest	—

How it runs

Minutes run thruster, row, goblet squat, rest. The thruster is the most demanding and always lands straight after a rest minute, so you meet it fresh every round. The row and the squat then give your shoulders and lungs a lower-key couple of minutes before the next break.

Choosing weight and pace

Pick the dumbbells for the thruster, since it is the limiter. You want 8 reps in about 35 seconds on round four, not just on round one. The rows and squats can use the same pair, or one of them.

Easier

Drop the thruster to 6 reps, or do it with one dumbbell.
Use a lighter pair and keep the rest minute — that part is what holds the workout together.

Harder

Add a fifth round and run 20 minutes.
Add a pause at the bottom of each goblet squat.
Use the rest minute for a slow carry instead of sitting.

Open in the timer

More workouts

20-minute kettlebell EMOM — 20 minutes
20-minute swing and burpee EMOM — 20 minutes
12-minute power clean EMOM — 12 minutes
All workouts

Stop if something hurts. If you have an injury or a health condition, check with a professional before trying a new workout.Privacy