This workout might look simple on paper, but don’t let that fool you—by round three, you’ll be feeling it head to toe. With just a kettlebell and some open space for shuttle runs, this circuit combines strength, cardio, and core stability for a full-body blast in under 35 minutes. Each movement is performed for 45 seconds of work followed by 15 seconds of rest, repeated 5 times through. It’s efficient, scalable, and sneaky tough—in the best way. Let’s go! Find all of our minimal equipment workouts here.

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Workout Description

Prior to the workout’s start have all 5 stations set up and ready. You’ll want to set your timer for 1 minute intervals. Each minute you’ll complete 45 seconds of work and 15 seconds of rest. After completing all 5 stations, you’ll have one station of complete rest. At the start of the timer, complete as many shuttle runs as possible in 45 seconds. Then rest for the full 15 seconds before starting on your next movement: Kettlebell deadlifts. At the start of the next minute complete as many kettlebell deadlifts as possible (50 pounds) in the 45 second time frame. Be sure you’re maintaining good form. Rest for 15 seconds then complete complete as many Kettlebell swings as possible (35 pounds) and then rest again for 15 seconds. Plank for 45 seconds, rest for 15 seconds. For the final movement, complete 45 seconds of goblet squats (35 pounds). You’ll then rest for a grand total of 1 minute and 15 seconds before beginning round 2. You’ll want to move through this sequence for a total of 5 rounds.

Equipment Needed

• Dumbbells
• Kettlebell

Modification Options

Beginner: Reduce the weight of the Kettlebell Deadlift, the KB swings, and the goblet squat to a weight that allows you to move through continuously for 45 seconds with good form. Unsure? Try 20 pounds for the kettlebell deadlift and 15 pounds for the kettlebell swing and goblet squat.

Advanced: Increase the weight of the Kettlebell swing and the goblet squat to 45 pounds.

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