Myomy Fitness

Healthy and Strong at Home with Kettlebells

Very Quick Workout | Body Weight Interval Training!

Hey everyone,

In the middle of trying to organise a series of Beginner Workouts, I got so frustrated with my apparent inability to KEEP IT SHORT, that I have decided to try again another day! I annoy myself so much sometimes when I talk on camera, because I am useless at being to-the-point and end up going on and on FOREVER!

Anyway, I was thinking I better post something to keep you going since I have been so distracted this week so far and too busy to blog properly. So, here is a Very Quick Body Weight Conditioning Workout you can try.

NOTE: You can substitute the Pull Ups with a Rowing exercise if you prefer.

If you are just wanting a very quick blast of a workout, then this will do it 🙂

The Workout

Set your Gymboss Interval Timer for 15 cycles of 20 seconds rest and 1 min effort. Complete 3 rounds of the following 5 exercises:

  1. Evil Jumps (13, 12, 12)
  2. Burpees (17, 15, 16) – knee was a bit sore!
  3. Pull Ups (I aimed for 1 rep every 10 seconds)  (6, 5, 5)
  4. Side to Side Step Ups (63, 62, 64) – totally speedy 😀
  5. Elevated Plank Climbers (24, 22, 21)

This workout would be great to add as a finisher to one of your strength routines, or on a day you just felt like getting sweaty!

I will be back soon with the Beginner’s series; I just need to make sure I cover all the bases and make it as informative as possible 🙂

Have fun with this one 😀



I’ll leave you with a picture I saw on Facebook that “cracked” me up 😉

Next time I help one of my elderly patients up and their whole body creeks, should I say “Don’t worry, I don’t think your old, you’re just a bit crispy” LOL??  I know my Granny on my mother’s side would have LOVED this humour!

She was very crispy!

34 Responses

  1. Gina Says:

    OK, it kills me that you suggest to ADD this workout to one of your strength days. Ummmm…. this workout would be it for me! Elevated plank climbers and pull ups? I’d be toast. You are super woman!

  2. Diatta Says:


  3. Stefenie Says:

    Hi Marianne,
    Been checking your site out and I think it’s super awesome! You put a lot of heart and soul into this and I definitely appreciate your efforts! Going to start incorporating your workouts into my training.

    Not too familiar with the interval thing though, so I just wanted to get some clarification. When you say: Set your timer to 5 cycles of 20 seconds rest and 1 min effort. Complete 3 rounds of the following 5 exercises…” Does that mean you do the 3 rounds of the same exercise then move on to the next, or do you cycle through the exercises until you’re done? Secondly, is there a larger rest time between sets? Or is it always just the 20s?
    Thanks and keep up the AMAZING work! Cheers 🙂

  4. Marianne Says:

    Thanks Stefenie 🙂

    OK, the set up is this. You set your timer for 15 cycles (because there are 3 rounds of 5 exercises) of 20 seconds (for the rest period) and 1 min (for the effort). Then you complete one exercise per interval and move on to the next exercise. So you go from exercise 1 – 5, then back to 1 etc until you have done your 3 rounds 🙂 It’s always 20 seconds in this workout; but that is just what I did. If you want to change it, then feel free.

    It’s hard to explain when your try and think about it LOL, so I hope this makes sense?? :/ If not, I’ll try again

    Happy Workout 😀

  5. Stefenie Says:

    Thanks Marianne – Now I’ve got it! This will be just the type of challenging workout I need to kick my butt with.
    You rock *fist pump* 🙂

  6. Marianne Says:

    LOL – *fist pump* good one 😀

  7. Katie Says:

    Thanks for this workout! Great conditioning! evil jumps and burpees? Love/hate. You’re arms look amazing! Thanks as always for the motivation.

  8. Marianne Says:

    You’re welcome Katie … sorry for the evil jumps and burpee 😉 eek!

  9. Heidi Says:

    I can comfortable do plank ups (climbing planks?) on the ground, when do you think it would be a good idea to try elevated? Or, should I just use a step with raisers and slowly make my way up?

  10. Marianne Says:

    Heidi, I would say, if you are good at the ground-level Plank Climbers, then you should challenge yourself a little more by at least trying the Elevated ones. Now harm in giving it a go. If it gets too difficult, then just drop them lower again. Even do one round elevated at first? 🙂

  11. Satya Says:

    It looks great ! I might do it today :).
    One question Marianne: I have seen you in a few workouts barefoot, does that make a difference somehow ? Is there a reason your prefer working out barefoot ? I would, just for the freedom of my feet, but I have wooden floors and I think the impact would be too much.

  12. Marianne Says:

    Just felt like it Satya. Sometimes I need to wash my Vibrams, so I just train barefoot which I prefer to wearing training shoes. Love barefoot and Vibrams because it helps my balance and I feel clumsy in shoes 🙂

  13. Matt Says:

    Hi Marianne,


    Just did this work out after a 30 min jog with my dog. Could hardly do it. Actually I wimped on the Elevated Plank Climbers and did press up movers instead.

    You are seriously fit! I’m a 34 year old active. Big build. And you use weights on some your workouts that I can’t even do!

    Great site, thanks for your effort. You know….if you had a membership site that cost money I would probably pay…….I am sure you have thought about that. There are some great plugins for wordpress that make that easy.


  14. Marianne Says:

    Thanks again Matt! WHAT! You didn’t do the plank climbers *tut tut* 😉

  15. Matt Says:

    I couldn’t! Can do about 5 and then have to change. You must have a HARD CORE! Ha ha.

    Anyway, enjoying your workouts, seriously great.


  16. Heidi Says:

    What are press up movers Matt? 🙂

  17. Matt Says:


    I just call them that, not sure that’s the name. You do a press-up and then move to the right on your hands keeping your core straight, do a press-up and move to the left.

    I am sure there is a proper name for them!

    They are pretty hard but I can do those. The Plank climbers are hard core.


  18. Heidi Says:

    This is really interesting because I can do plank climbers (say, 15 in a row, alternating) quite easily before my shoulders feel like there going to pop.

    But, I can only do about 2 pushups in a row (proper form and everything) and just can’t do more!

    Funny how people find things easier than other things?

  19. Mitchell - Home Fitness Manual Says:


    I never heard of the squat-to-jumping lunge progression being called Evil Jumps, but I can imagine after a couple sets that’s what anyone would be calling them.


  20. Marianne Says:

    Yes, I invented that name because they are SUPER evil 😀

  21. Niko Says:

    Phew, hi Marianne! 🙂

    My totals were as follows:

    Evil Jumps 16,10,9
    Burpees 16,12,10
    Pull ups 10,8,7
    S/S Step ups 48,43,35
    E Plank Climbers 15,10,12

    Like an idiot I set the rest wrongly for 15secs but I don’t think that alters the fact I’m really in the shade compared to your fantastic totals – my speed and leg strength needs real improvement. I’m going to study your “what I do in a week” article and try to give my training proper structure.

    Cheers, and thanks for kicking my butt! 🙂

  22. Marianne Says:

    Oh my! You did this with only 15 seconds rest! I would have died!!!! Well done. I know it’s only 5 secs, but it matters! Nice 🙂

  23. Mickela Says:

    I am way too sore to try this or for that matter anything. Going to be a lazy slob today. I will try this for when my ass heals from last nights evil torture.


  24. Marianne Says:

    Haha! Hope you have recovered enough. As you can tell from my lack of updates, I am being a lazy slob this week! More evil torture to come.

  25. MoMo Says:

    Hey Marianne,
    Why do you prefer to mix upper and lower body in almost every workout?
    I use some of your awesome exercises, but let’s say I do chest and triceps one day, back and biceps another day etc. So, if I do like half hour legs only workout, I would be sore for like three or four days lol so I have to take a break from legs exercises

  26. Marianne Says:

    Full body conditioning workouts are best for most people. If someone wants to build overall fitness, it’s best to use the whole body together. If someone wants to lose body fat, then full body workouts burn more calories. I also do these full body workouts because most of my viewers are female and GENERALLY (hate making generalisations, but this one is true), women get better results from these types of workouts AND they recovery quicker from heavy training. Of course there are exceptions to this. If I did split workouts, then I think I would do it for strength training, rather than conditioning. Tough to get the balance right.

    MoMo, are you male or female? What are your goals?

  27. Mathias Says:

    Hi Marianne,

    I am one of the few male visitors to your website:)

    You’re right with the statement that full body workouts are appropriate in order to lose weight.

    I have been training for six months with kettlebells. Actually, I work only two exercises.
    Snatch and Jerks the classic competition kettlebell exercises. Sometimes a few OA swings or squats. With these two exercises, I was able to achieve good results.

    These two exercises are very demanding, so I’ve booked a personal trainer.
    Personal Training is for me the best way to achieve quick results.

    How do you find the exercises Snatch and Jerk.

    Greetings from Germany


  28. Prakash Says:

    Hi Marianne,
    Came to your site via Bret Contreras. I read your story and I am incredibly impressed, proud (of your spirit) & humbled by what you are doing. I have my fair share of physiological issues and it gives me a lot of encouragement that you have overcome yours and look beautiful and full of health & vitality whilst also doing an incredibly demanding job. Gives me a reality check and shows me there is a hope. I have shown your site to a number of my family & friends who have issues from Spondylosis, Chronic Back/Knee Pain etc etc to show them what can be done if you put your mind to it.
    Thank you so much. Keep up the good work!

  29. Marianne Says:

    Thank you Prakash – nice to hear from you 🙂 I appreciate the kind words!

  30. The Gymless Body Says:

    […] Body Weight Interval Training by Marianne Kane […]

  31. Hannah Says:

    Hi Marianne,

    Just found your website and love it. I have used similar websites in the past and it’s great to find another alternative! I love that you’re very down to earth and clearly incredibly fit! I have 1 KB that weights 8kg and after watching your videos I’ve realised I’m being a bit lame and haven’t been pushing myself! I’m going to order a heavier today!

    I just did one of your bodyweight workouts and I’m dripping with sweat, it was great! Keep up the good work!


  32. Marianne Says:

    This is great Hannah! I love that you realise you are capable of more! I hear this all the time from people who have maybe realised they’ve been coasting. Great job! Keep progressing! 🙂

  33. Samantha Says:

    Hi Marianne
    I did this workout after I did my strength workout for the day. Today was bench day. I am doing the 5/3/1 program of Wendler (or is it Weidler lol) w/ my husband. I did the work sets ( im up to 105 for my one rep! yea!) and then 5 sets of 10 of benching 55lbs alternating w/ 25lb kb one arm rows. I was tired after this but figured i needed some cardio. Let me tell you– I was ready to puke after your workout! Evil jumps!?!?!? and burpees!?!?!? OMG. I started keeping track of reps then i just gave up somewhere in the second round so i could actually rest during my breaks. I was also curious what you do for assistance work when your main lift is deadlift? I’ve been keeping it simple w/ hanging leg raises but would like to try other things.
    Thanks for a great workout,

  34. Marianne Says:

    Hey Samantha. Yes, these workouts can be a bit deceptive LOL

    As for my deadlift assistance work – I usually train full body when I go to lift heavy. So, when I am strength training I’ll do a squat movement, 1 or 2 hip dominant movements, an upper body push and pull. For the hip dominant exercises, it could be a DL, a hip thrusts, good-mornings, or cable pull throughs. I might do front squats, hip thrusts then super set bench press and pull ups. Or back squat, military press and single arm row. These, I have found very good combos.

    Hope this helps!

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