Fat Loss Combo – Workout

by Marianne  - April 28, 2010

Hi everyone,

As I am just off night duty, I’ll keep the writing brief. Today’s workout, nearly finished me off. I was only using one 12kg Kettlebell, and it felt like double!! I combined some standard Kettlebell moves with bodyweight exercises and 4 minutes Tabata with the Skipping rope at the end.

The Workout

The first section of the workout has 2 rounds of 10 exercises. I set my Gymboss Interval Timer for 20 cycles of 20 seconds rest and 30 seconds effort. Then changed the timer to 8 cycles of 10 seconds rest and 20 seconds MAX EFFORT for the Tabata to finish.

The exercises are as follows:

  1. 2 Handed Kettlebell Swings
  2. Lizard/Reptile Push Ups
  3. Kettlebell Curtsy (right)
  4. Kettlebell Curtsy (left)
  5. Kettlebell Alternating Swings
  6. 1/2 Burpee and Push Up
  7. Kettlebell Snatch (right)
  8. Kettlebell Snatch (left)
  9. Kettlebell Reverse Lunge (right)
  10. Kettlebell Reverse Lunge (left)

Repeat one more time, then complete the Skipping Tabata routine.  Try to vary the skipping style and speed throughout.

Good luck, and I’ll be back soon with more.



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  1. Hey Marianne

    This workout appealed to me this morning and I had a rest day yesterday so I did 3 rounds followed by the Jump rope Tabata. Great workout. The curtsy squats were pretty tricky. My knees are a bit wonky so I had to keep my pace slow to keep form. Great workouts!
    Thanks again

  2. oK I JUST tried to do the lizzard pushups try, maybe four, and that would be two each leg. omg, how do you do that.

  3. I love your site! I found it liked from Videofitness.com. This is a great workout. I did 3 rounds of your kettlebell/bodyweight exercises with my 12kg bell, and then the jump rope tabatas. Made for a perfect 30 minute workout. Thanks for sharing!

    1. Hey, well done for completing 3 rounds, I was so wrecked by the second round and then I had to pull some energy out for the Tabata at the end. Maybe next time I’ll manage 3 rounds. Glad you like my site 🙂


    1. Hi Tempest, I believe you measure your jump rope by standing on the middle of the rope. Bring both ends up until the ends reach your arm pits. Hope this helps.

  4. Wow, i know this sounds ridiculous, but i cant jump rope very well at all. i have to skip rope, i hate it. Also i can’t seem to find a rope the right lengh. Its either too long or too short

    1. Hey, I use to have the same problem, I got so frustrated at skipping because I kept tripping. The more you do it the better it is. I hadn’t skipped in a while.

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