Plan B | Impromptu Kettlebell HIIT Workout

by Marianne  - December 22, 2012

Hey all,

Do you ever try and make the excuse that you don’t have time for a workout? Or you could not train that day because something happened that ruined your plan to go to the gym??  I know I have! NOT TODAY (well, yesterday actually)!

Instead of missing a workout that I was looking forward to, I decided to throw together a very quick conditioning blast and save my planned workout for the next day.

Of course, this does not mean that you MUST train regardless of how you feel. If your body needs a day off, then give yourself a break 🙂

Here we go!

The Workout

I set my Gymboss Interval Timer for 24 cycles of 20 seconds rest / 20 seconds effort and completed 3 rounds of the following 8 exercises:

  1. Goblet Squat (20kg)
  2. Double KB Swings (2x16kg)
  3. Alternating Curtsy Lunge (14kg)
  4. Full Burpee
  5. Side to Side Steps
  6. More Double Swings *evil laugh*
  7. Double Push Press (2x14kg)
  8. Dynamic Squats

You’ll notice there are no rows. I decided I didn’t need any rows because heavy swings especially require upper back strength and Lat engagement, so I felt that was enough. Besides, it’s just one day.

The workout was intense and fun! Great way to kick-start my day … after sleeping in, I needed it!

My next post will be an update on my mum’s workout progress. We filmed it last night and you will all be very impressed at her progress 🙂




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  4. Holy cow. Did this with 32lb sandbag for squats and lunges. Turned the push press into clean and press with the sandbag. And used a 45lb kb for the swings. This wiped me out! May also be cuz I’m doing the “Eat Clean Diet Stripped” and slightly calorie deprived beyond my usual intake. Oy. Great workout!

      1. It”s actually really not too bad of a diet. I’m quite enjoying it. My main purpose for actually following it is because I eat WAY to much at one time and not enough through out the day. The first few days I was just getting used to it. I really am enjoying it! For my strength workouts (Squats, deads, bench, standing press, power cleans and pull ups) that take a little long (1.5-2.5 hours depending who I’m working out with) I have found I need to sip on a protein shake. Other than that I’m loving it! I have my best friend’s wedding coming up Feb. 16th (I’m the maid of honor) which is why I’m trying to crack down without losing strength. What do you do if you feel you need to lose a few pounds fast?

        1. Rori,

          I’m not a big fan of people trying to lose a lot of weight very quickly, but you can help a little by trying to reduce water retention and bloating. Actually, Molly (from GGS) wrote THIS article covering this topic. You might find something in here.

          1. Read it already haha! I think I’m actually doing it at a healthy pace. 1-2 pounds a week, for six weeks. Not bad right? Thanks for the link. Can’t wait for you *drum roll* next new workout!

  5. I did the same on Monday. I was at my boyfriend’s and kept saying to myself. “no kettlebells, can’t do a workout” so I made a pull up bar from sailing rope and cut another piece of the rope and made a skipping rope and did a quick workout pull ups 5 minute skip 15 push ups 20 prisoner squat 15 tricep dips 3 times and then ran 3 miles. Sometimes it is hard to get motivated but when finished it’s a great feeling.


  6. Hi Marianne, I did this routine this morning. I’ve recently started trying some of your stuff and am enjoying it. I used a sandbag at 40.5 lbs for the squats and lunges, a chair for the side to side steps, took out the presses and did another round of burpees ( bad shoulder ) and used a 70 lb kettlebell for the swings. My reps
    1/ 12-11-12
    2/ 13-13-13
    3/ 9-9-9
    4/ 6-6-6
    5/ 20-22-22
    6/ 13-13-13
    7/ 6-6-6
    8/ 19-19-20

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