Workout of the week: 20-min EMOM dumbbell workout

10th November 2025

ALL LEVELS / EMOM dumbbell workout / 20 minutes

Equipment: Dumbbells & gym bench

Sometimes, all you need is a pair of dumbbells and a plan. No complicated machines or elaborate plan; it’s just you, the weights, and a clock. That’s where EMOM training comes in. Short for “Every Minute On the Minute”, EMOM is quite simple: finish your reps under one minute, use the leftover seconds to recover, and repeat when the next minute strikes.

That’s exactly what you’ll find in this EMOM dumbbell workout. 4 exercises, each performed for 12 reps within 1 minute, with the dumbbell single-arm overhead press done unilaterally (1 minute per side). You’ll do 4 rounds total. All combined, this workout should take you 20 minutes to complete.

Dumbbell single-arm overhead press
Dumbbell step-ups
Dumbbell chest press
Dumbbell front squats

Grab your dumbbells, set your timer, and let’s go!

WORKOUT SETUP

4 exercises (1 unilateral)
4 rounds
EMOM
20 minutes
Equipment: Dumbbells & gym bench

WORKOUT EXERCISE LIST

4 rounds

1 – DUMBBELL SINGLE-ARM OVERHEAD PRESS

12 reps on each side

Stand tall with feet shoulder-width apart, holding a dumbbell at shoulder level.
Engage your core and press the dumbbell overhead until your arm is fully extended.
Slowly lower back to the starting position.
Complete all reps on one side before switching to the other side.

2 – DUMBBELL STEP-UPS

12 reps

With a bench in front of you, grab and hold a pair of dumbbells.
Step up to the bench, pressing through the heel to straighten the leg.
Bring your body to a standing position without fully laying your other foot on the bench.
Bend your knee and bring down only the opposite foot.
Immediately bring it back up, using only the force of your leg.
Repeat.

3 – DUMBBELL CHEST PRESS

12 reps

Lie flat on a bench, holding a dumbbell in each hand at chest level.
Feet flat on the floor, core engaged.
Press the dumbbells straight up until you fully extend your arms.
Lower them slowly back to the starting position.
Keep wrists straight and elbows at a slight angle throughout.

4 – DUMBBELL FRONT SQUATS

12 reps

Hold a pair of dumbbells at shoulder height with palms facing each other.
Stand with feet shoulder-width apart, core braced.
Lower into a squat by pushing your hips back and bending your knees until your thighs are parallel to the floor.
Drive through your heels to return to standing, keeping the dumbbells in position.