30 min Hard and Effective Full-Body Dumbbell Workout (EMOM)

Effective full-body dumbbell workouts (EMOMs) are an oddly cruel way to improve your cardiovascular endurance.

And by cruel, I mean effective. I just tend to suffer through most of them.

Joking aside, EMOMs are indeed an amazing way to build up your endurance and learn to pace yourself better during workouts.

If you’re reading this, chances are you already know what an EMOM is but in case you don’t: EMOM stands for Every Minute On the Minute.

It means that you perform a given exercise (or set of exercises) for the duration of a minute before moving to the next exercise, which also needs to be performed for the duration of the following minute.

The EMOM that I have for you today is not to be taken lightly. 30 Minutes can be a very long time when you’re dealing with such intensity.

Workouts like this Effective Full-body Dumbbell Workout:
20 EMOM workouts to test your strength and conditioning

Warm-Up

Before we start, I want to remind you to never skip your warm-up!

It’s just as important as your actual workout.

Just to give you a few important facts on why you should warm-up:

• Increases blood flow
• Reduces the chance of injury
• Increases range of motion
• Improves performance

I could go on and keep rambling about the importance of warming up but I already did that in a different article. (click below to learn more)

If you feel a little more stiffness in your body after a long day of work, use this warm-up routine:

Full-body warm-up for home workouts

30 min Hard and Effective Full-Body Dumbbell Workout (EMOM)

Related Workouts to the Effective Full-Body Dumbbell Workout:
Top 20 Dumbbell Crossfit Workouts to boost your endurance and strength

You have 6 exercises, which means a total of 5 rounds.

Aim to get 40 to 45 seconds of work per minute.

This way you can get a bit of a breather between every exercise switch.

You can check all of the movements above in this video:

Workout Video
(turn off Adblock)

Workout Tips:

1. Use the first round as a baseline to see how many reps you can manage in 40 seconds.
2. After establishing your baseline and the number of reps, try to maintain the same amount of reps for the entire workout.
3. Your focus should be on a consistent breathing rhythm, especially during the dumbbell thrusters and dumbbell cleans.
4. If you feel like you are falling off the pace you set yourself, don’t be shy to reduce the number of reps and give yourself some more time to breathe between the exercises.
5. If it really gets too much and you are completely out of breath, go ahead and take a whole minute to take a break and catch your breath.
6. A very important thing is, to be honest with yourself during this workout. The goal is to complete all 30 minutes of the workout, so make sure to adjust the number of reps or even the number of rounds according to your fitness level.

Workouts like this Effective Full-body Dumbbell Workout:
10 AMRAP Workouts To Improve Your Endurance

Cooldown

After a long workout like that make sure to have a proper cool-down to avoid injuries & give your body time to recover:

8 must-do cooldown mobility exercises

Related Workouts to the Effective Full-Body Dumbbell Workout:
5 At-home Dumbbell workouts to get stronger and leaner

Happy sweating!