Kettlebell and Bodyweight Fusion Workout

Here's a kettlebell and bodyweight workout you can do with minimal equipment, space and time.
It's based on supersets, pairing a kettlebell exercise with a non-competing bodyweight exercise.

The workout uses 30 seconds for both the work time and rest time. As I mention in the video, one of the variables you can modify is the rest period. Rest period is often overlooked as a programming variable, but it can be a powerful tool to improve the results you're getting from your workouts.

Here's the workout:

3 rounds of

1A. Kettlebell Clean and Press - 30 seconds right and 30 seconds left
1B. Lunges - 30 seconds
Rest 30 seconds

2A. Single Arm kettlebell swings - 30 seconds right and 30 seconds left
2B. Sit thru - 30 seconds
Rest 30 seconds

3A. Figure 8 to a hold - 30 seconds
3B. Push-ups
Rest 30 seconds

4A. Burpee to goblet squat - 30 seconds
Rest 30 seconds

For the video, I skipped the rest periods, but they're an important part of the burst-recovery-burst protocol so you want to keep them in when you try this workout.

Give this workout a try and let me know what you think.


Does getting fit with 3 30 minute workouts per week sound good to you?


Why not give our "30 Minute Express Boot Camp" a try.


Click the button below to get started with a 1 Week VIP Trial membership.