Home › Legs on Fire (20 min) April 21, 2025 Legs on Fire (20 min) 20 min Dumbbell
A 20-minute EMOM cycling through 2 movements. Complete each exercise at the top of its minute and rest for whatever time remains. All you need is a dumbbell.
The Workout Odd Minutes: 10 Dumbbell Walking Lunges (each leg) Even Minutes: 15 Goblet Squats Tips Complete all reps before the minute ends - that gap is your rest. If you have less than 10 seconds per minute, reduce reps by 2–3 and rebuild from there. Pick a weight you can move unbroken for all rounds. Dropping the dumbbells early means the load is too heavy. Keep the dumbbells close to your body on presses and carries - it reduces shoulder strain over longer sets. Rest the dumbbells on your thighs between sets rather than bending all the way down to the floor each time. New to EMOM? Learn how EMOM workouts work →