This blog and workout were written by our friend Tina Haupert at Carrots N Cake.
When the holidays roll around, it’s always a bit more difficult for me to stick with my usual exercise routine. My calendar fills up with all sorts of social events and responsibilities, so it becomes quite the challenge. Even though I might not be able to exercise as much as I typically do, fitting in even a few workouts is better than none at all, which is why I love quick yet intense sweat sessions that give me the most bang for my buck. That way, I know I am making the most of my limited time!
This 30-minute running workout only requires a kettlebell and can be done just about anywhere—even on a treadmill if you can’t get outside. It’s essentially two high-intensity, full-body workouts in one. Each workout is just 14 minutes, so your goal is to keep up the intensity for the entire duration. There’s a 2-minute rest in between the workouts, so you can catch your breath and gear up to push yourself again for the final 14 minutes.
Here’s how it works: After warming up, set a timer for 30 minutes. Begin with 15 Kettlebell Swings (Pick a medium weight that is challenging, but doable at high repetition).
Once you finish the Kettlebell Swings, immediately start performing 12 Goblet Squats. Once you complete all twelve, put the kettlebell down and run 400 meters. Or, feel free to pick a distance that works for you. For instance, run to the end of your street and back if it makes more sense. Any 200- to 400-meter distance will work.
When you return from the run, pick up the kettlebell and start at the beginning of the workout with 15 Kettlebell Swings. Continue to move through the workout this way (Kettlebell Swings, Goblet Squats, Run) until 14 minutes is up.
After 14 minutes, rest for 2 minutes and then begin on the second 14-minute workout by performing 15 Sumo Deadlift High Pulls with the kettlebell.
Then, move onto the Push-Ups and then run 400 meters or whatever distance you chose for the first part of the workout. Continue this circuit (Sumo Deadlift High Pulls, Push-Ups, Run) for 14 minutes.
This workout challenges your body from head to toe effectively and efficiently! For more details on the moves mentioned above, please see the descriptions below.
Stand with feet shoulder-width apart and knees slightly bent. Hold kettlebell between your legs with a two-hand grip. Bend your hips back until the kettlebell is between and behind your legs and then squeeze your glutes to extend your hips and swing the weight up over your head (or to eye level for Russian-style swings). Be sure to keep your arms straight and elbows locked out. Let the weight swing back between your legs as you bend your hips and slightly bend your knees once again. Extend your hips and knees to reverse the momentum as you immediately start the next rep.
Stand while holding the kettlebell by its handle, close to your chest. Squat down while holding the kettlebell. Keep your chest and head up and your back straight. At the bottom position, pause for a second or two and then return to your starting position.
Sumo Deadlift High Pull (SDHP)
Place feet in a wide squat stance. Start in a deadlift set up and grip the kettlebell with two hands. Quickly deadlift the kettlebell while bending your arms at the elbow to pull it up toward your collar bone. Keep the kettlebell close to your body and then return it to the floor by straightening the arms and deadlifting it back to the floor.
Start in a plank position with hands shoulder-width on the ground. Keep your core tight and lower your body until your chest nears the floor at the bottom of the movement and then return up to the starting position. See featured image above.
About the Author
Tina Haupert is a lover of food, staying fit and living a healthy life. Her love for all things fitness has led her to earn a Level 1 CrossFit trainer certification, as well as a NASM personal trainer certification. Via her blog, Carrots ‘N’ Cake, Tina shares all of her food and fitness favorites with her readers. You can follow along with Tina’s adventures on Twitter @CarrotsNCake, Instagram and Facebook.