For this workout you can substitute dumbbells for kettlebells if you wish (but why would you? lol). It’s a simple workout with only 1 exercise in each circuit with a set time and reps to be performed. Circuit 1 and 2 are mostly for muscle building and fat burning while Circuit 3 is predominantly the finisher intended to leave you gassed and out of breath. Circuit 3 will burn off any remaining carbohydrates in your system and help your body burn fat and calories long after the workout is completed. You’re welcome 🙂


Circuit 1*

Exercise: 2-KB Thruster à deep squat-into-overhead press

Duration: 10 minutes

Reps: 5 (every minute on the minute)thruster

thruster 2


(3-5 min. break)


Circuit 2*

Exercise: 2-KB Renegade Row w/ Pushup à 1 pushup, 1 row (L), 1 pushup, 1 row (R)

Duration: 10 minutes

Reps: 3 –> 2 pushups + 2 rows = 1 rep

renegade row 2


(3-5 min. break)


Circuit 3**

Exercise: KBS à roughly 1/3 body weight (i.e. 200lb man should use a 70lb kettlebell)

Duration: 4 minutes

Reps: Varies (roughly 10 per set)


kbs 2


*Rules: Perform 5 reps per minute in Circuit 1 and 3 reps in Circuit 2. It should take no more than 20 seconds to complete your reps. This gives you 40 seconds of rest time. Remember, rest-to-work ratio for an effective HIIT workout should be 2:1 (i.e. 20 seconds of work followed by 40 seconds of rest) for optimal fat loss and muscle building.


**Rules: Perform kettlebell swings for 20 sec. then rest for 10 seconds. Repeat for 8 sets.

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