Welcome to this tough but effective 30min Conditioning Workout.
What can you expect from this workout?
- the format of the workout is an EMOM (what is an EMOM?)
- you will perform 3 exercises (1 bodyweight, 1 dumbbell, and 1 kettlebell exercise)
- the duration of the complete session will be around 45 minutes if you include a warm-up and a cool-down
- the training session will improve your conditioning and mental strength
Let’s get to the workout.
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Warmup
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:
Tough but effective 30min Conditioning Workout
30 min EMOM
Complete each minute:
6 x Jumping Lunges
5 x Dumbbell Thruster
5 x Kettlebell Swing
(click on the links for a movement demonstration)
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Enjoyed the workout? Pin it!
How to approach it?
The duration of this workout is on the longer side with 30 minutes.
The challenge here is to be able to complete the three movements within a time frame that gives you some rest in between the minutes.
Your goal should be to be able to complete the 16 reps within around 45 seconds so you have 15 seconds of rest.
Put the equipment all close next to each other so you keep your transition time from exercise low and are not wasting any time.
Trust me, at a certain point, the clock will all of the sudden seem to sprint out of nowhere.
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Scaling Options
If you are struggling to complete all the reps in the suggested 45-second window, I would encourage you to lower the reps.
That way you enable yourself to finish the workout but still achieve the intended training stimulus.
An example would be to go down to 4/4/4 reps. If you are still struggling to finish them within 45 seconds, go down to 3/3/3 reps.
The important point is not to give up and stop the session.
In case you need to adjust the movement because of for example an injury, this is what I would suggest to you:
- Jumping Lunges: an alternative would be the regular lunges which allow you to have more control and decrease the dynamic
- Dumbbell Thruster: if two dumbbells are too much for you, switch to one dumbbell or kettlebell thruster or you can go with a jumping squat if you don’t want to use any equipment
- Kettlebell Swing: an alternative would be either a banded good morning or a bodyweight good morning which will give you a similar stimulus
(click on the links for a movement demonstration)
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Cooldown
After a long workout like that make sure to have a proper cool-down to avoid injuries & give your body time to recover:
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Happy Sweating!