By: Neghar On: June 03, 2015 In: fat loss, Fitness, Lift, Metabolic Comments: 6

Come sweat with me!

All you need for this quickie is one kettlebell (or dumbbell, if you don’t a KB), a sturdy step or box, and an interval timer (or an app on your phone). This workout will only take you between 4-25 minutes depending on how many rounds you choose.

The Breakdown

Set your timer to 30 sec on/15 sec off x5 and perform the following:

1-Push-up with rotation x30
Rest 15
2-Goblet Squat & Clean x30
Rest 15
3-Step-Up Jump x30
Rest 15
4-KB Swing x30
Rest 15
5-Lunge Jump x30
Rest 15

Once you’ve completed one full round, rest 15-60 seconds and complete another. Aim for 3-5 rounds, depending on how much time you’ve got.

Have fun, be safe, and get sweaty!



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  • I’ve been getting more and more people on kettlebells and finding how well they are responding and how much they are embracing them. Great little workout there!

  • Guy Lomas

    I’ll be hitting the gym tomorrow, I’ll be giving this a go!

  • Candace

    This looks like a lot of fun, love the combination and variations! I’m going to incorporate this into my workouts.

  • Jenn Marshall

    Neghar, do you have a modification for the pushup? I had shoulder surgery in 2009 and my surgeon tightened it up so much that certain positions are almost impossible for me to get into.. pushups and planks are usually no good. Thanks!!

    • Hi Jenn! It’s virtually impossible for me to suggest a modification or substitute for someone over the internet, since I’m mot working with you and your post-surgical shoulder in person. Perhaps try a dumbbell bench press, a TRX chest press, or any upper body “pushing” exercise that doesn’t cause pain!

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