Fast Fat Burning Sexy Mix

by Marianne  - October 14, 2010

Hi everyone,

Today I have another workout for you that I did when I was in a hurry and very short of time. It’s a 15 minute interval workout, containing both Kettlebell and Body Weight exercises.

In order to make up for the short duration of the workout I decided to alter the intervals slightly to give less rest and more action. Recovery during an interval workout is important to enable the effort to be as close to maximum as you can manage. If you were to add more rounds and increase the total time of the workout then I would advise you to increase the recovery a little more, as you don’t want to over fatigue the muscles.

The Workout

With my limited time I did 3 rounds of 5 exercises. I set my Gymboss Interval Timer for 15 cycles of 10 seconds rest and 50 seconds effort. With so little time to recover and change position I decided to remain focused on pushing myself rather than writing down my reps.

The 5 exercises are:

  1. 1/2 Burpee into Diagonal Knee Tucks into KB Vertical Swing
  2. KB Ballistic Row
  3. Bodyweight Bulgarian Squat (high tempo) +/-  front step (right)
  4. Bodyweight Bulgarian Squat (high tempo) +/-  front step (left)
  5. DiveBomber

My favorite exercise was the first one because it was a great full body combo, using upper and lower body PLUS the front and back of the body, this will be a keeper LOL

Anyway, I hope you will let me know what you think AND those who have plenty of time should be doing at least 4 rounds!!

Oh btw if you like my site and want to be informed of new updates then feel free to click on the envelope or the RSS icon at the top of the site to subscribe 😀

Talk soon



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  1. hi Marianne
    Nice workout I am going to have to hold off for a couple of days I am sore from yesterday’s work out. Still haven’t decided where to get the kettle bells from, but I think I will get the 8KG and a 12KG.

    Maybe you can suggest a place I can get them from that ships to the US.
    Thanks again for the inspiration. I can’t ait to get as strong as you.


    1. Thanks Mickela. I’m not sure of anywhere off hand, but if you visit DragonsDoor, they recommend international distributors you could check out. Or, you could post a thread in their forum and I am sure you will get lots of help – they are generally helpful over there. Great forum for KBs BTW.

      Hope this helps 🙂


    1. I hope you will try one, you only need to play around with the weight or modify exercises to allow you to complete as much as you can. I hope it doesn’t put you off. I wish I had the time to work through modifications for beginners and intermediates.


  2. Hi Marianne, I loved the first excercise (and Marmalade/Squirt watching it was adorable!).

    You look very lean! And very strong.



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