{"id":56087,"date":"2025-11-10T05:00:00","date_gmt":"2025-11-10T04:00:00","guid":{"rendered":"https:\/\/evofitness.at\/?p=56087"},"modified":"2025-11-14T12:46:20","modified_gmt":"2025-11-14T11:46:20","slug":"20-min-emom-dumbbell-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/20-min-emom-dumbbell-workout\/","title":{"rendered":"Workout of the week: 20-min EMOM dumbbell workout"},"content":{"rendered":"\n

ALL LEVELS <\/strong>\/ <\/strong>EMOM dumbbell workout <\/strong>\/ 20 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Dumbbells & gym bench<\/p>\n\n\n\n

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Sometimes, all you need is a pair of dumbbells and a plan.<\/strong> No complicated machines or elaborate plan; it’s just you, the weights, and a clock. That’s where EMOM training comes in<\/strong>. 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.<\/strong><\/p>\n\n\n\n

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

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  1. Dumbbell single-arm overhead press<\/li>\n\n\n\n
  2. Dumbbell step-ups<\/li>\n\n\n\n
  3. Dumbbell chest press<\/li>\n\n\n\n
  4. Dumbbell front squats<\/li>\n<\/ol>\n\n\n\n

    Grab your dumbbells, set your timer, and let’s go!<\/strong><\/p>\n\n\n\n

    \"evo<\/a><\/figure>\n\n\n\n
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    WORKOUT SETUP<\/h2>\n\n\n\n