This workout combines kettlebell swings, sit-ups, and running for the perfect mix of strength, cardio, and core work. It’s challenging enough to leave you sweaty and accomplished, but simple enough for almost anyone to tackle. All the movements and repetitions are modifiable for every skill level! Grab a kettlebell, lace up your shoes, and see how quickly you can complete all 5 rounds!. Find all of our minimal equipment workouts here.

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Workout Description

At the start of the timer, complete 12 kettlebell swings. Choose a weight that allows you to complete all 12 reps with good form without putting the kettlebell down. Focus on using your hips to generate power while keeping your core engaged throughout the movement.

Once your kettlebell swings are complete, move directly into 30 sit-ups. Find a steady pace and try to keep moving consistently through all 30 reps.

Finish the round with a 400-meter run. Push the pace on the run, but remember you’ll be repeating this sequence for a total of 5 rounds, so avoid sprinting the first round and burning out too early.

Repeat all three movements for 5 total rounds. Your score is the total time it takes to complete the workout.

Coach’s Tip: The key to this workout is consistency. Choose a kettlebell weight you can move efficiently, stay steady on the sit-ups, and settle into a challenging but sustainable pace on the runs.

Equipment Needed

• Kettlebell or Dumbbell
• ab-mat

Modification Options

Beginner: If you’re new to kettlebell swings, running, or higher-rep workouts, scale the volume so you can keep moving consistently throughout all 5 rounds.

5 Rounds:

• 8 kettlebell swings
• 15 sit-ups
• 200-meter run (or 1-minute brisk walk)

Choose a lighter kettlebell and focus on learning proper movement patterns. The goal is to finish feeling successful—not completely exhausted.

Intermediate: Perform the workout as written:

5 Rounds:

• 12 kettlebell swings
• 30 sit-ups
• 400-meter run

Suggested kettlebell weight:

• Women: 18-35 lbs
• Men: 35-53 lbs

Choose a weight that allows you to complete all 12 swings unbroken with good form.

Advanced: Looking for an extra challenge? Increase the intensity by using a heavier kettlebell and pushing the pace on the runs.

5 Rounds:

• 12 heavy kettlebell swings
• 30 sit-ups
• 400-meter run

Suggested kettlebell weight:

• Women: 44-53 lbs
• Men: 53-70 lbs

Advanced athletes should aim to complete the swings unbroken and maintain a consistent pace on the run from start to finish.

Additional Scaling Options

• Substitute sit-ups with 20 crunches or 15 ab-mat sit-ups if needed.
• Replace the run with a 500-meter row, 0.5-mile bike, or 90 seconds of cardio if running isn’t an option.
• Reduce the workout to 3 rounds if you’re short on time or just getting started.

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