I love any workout that rewards hard work with rest.  This workout has small bursts of intense work, but that work is matched with quite a bit of rest.  You will need a kettlebell and about 36 minutes to complete this workout.  I would recommend going moderately heavy with your weight.  You want the weight to be heavy enough to challenge you, but you don’t want the weight to slow you down too much.


This workout is separated into three sets.  You have a time cap of 12 minutes for each set.  So, the faster you finish, the more rest you get.  When your clock hits 12 minutes, you will begin the next set.

Your reps will start with 10, and you will count down by 1 each round.  For example, start with 10 overhead swings and 10 chest to floor burpees, then 9 swings and 9 burpees, 8 and 8, 7 and 7, until you get to 1 swing and 1 burpee.

Set #1

  • Overhead Swing
  • Chest to Floor Burpee

Set #2

  • 1 Mile Run

Set #3

  • Squat and Pull
  • Overhead Press
  • Chest Press with Flutter Kick

How Fast Can You Move?

As always, form is more important than fast.  Work as fast as you can with good form.  I hope you enjoy this workout as much as I did.  It stings while you are working, but I know you will enjoy that rest.

If you struggle working out on your own, or you want to join a community that will motivate you, challenge you, and encourage you, I highly encourage you to come give Fixed on Fitness a try.  Your first week is always free.  Step out of your comfort zone, and come join us for a few workouts in person.  If you don’t live in or around Pensacola, make sure you follow the blog for weekly workouts, and subscribe to our YouTube channel for workout demos.


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