My 16-Minute EMOM Full Body Dumbbell + Jump Rope Workout (Burn Fat, Build Strength)

I run this 16-minute EMOM workout when I want maximum results in minimum time. EMOM stands for Every Minute On The Minute, and this format keeps the intensity high while building strength, conditioning, and resilience. In this Earn It Battleground workout, I cycle through four movements over 16 minutes, switching exercises every minute and repeating the circuit four times. The Workout Structure Minute 1: Jump Rope Minute 2: 10 Dumbbell Clean and Press Minute 3: 8 Dumbbell Renegade Rows Minute 4: 30 Seated In-and-Out Core Reps You complete the reps as fast as possible within each minute, then rest for the remaining time before moving to the next movement. This format pushes conditioning, burns fat, and builds full-body strength without wasted time. I use workouts like this to build a strong, lean, and resilient body that performs under pressure, both physically and mentally. Now get to work. Let’s earn it.