Try Make It Through This The 3-Round Body Shock Workout

Keep this brutal fat-loss workout in your back pocket for when you’re short on time

Trainer: Hannah Eden-Gong, founder of the PumpFit Club, a personal group training facility in Fort Lauderdale, Fla.

Related: This Award-Winning Personal Trainer’s 5 Tips To Fitness

Benefit: a tough total-body fat-loss workout that you can do when you’re short on time (You’ll be glad it doesn’t last longer than 12 minutes.)

Related: This Is The Best Time To Work Out

Directions: Perform the exercises below in a row. Follow the time prescription for each one.

1. Kettlebell fast feet: Do as many reps as possible (AMRAP) in 30 seconds, and then rest for 10 seconds.

2. *American kettlebell swing: Do AMRAP in 60 seconds, and then rest for 20 seconds.

3. Long situps and jumping squats: Do 10 reps of the situp followed immediately by 10 reps of the jumping squat. Repeat for 90 seconds, and then rest for 30 seconds.

That’s 1 round. Do 3 total rounds.

Related: Do This Kettlebell Workout To Chisel Your Abs And Lower Body

*Make sure you have mastered the standard kettlebell swing before attempting the more challenging American version.

Originally published on

READ MORE ON: burn fat exercise fat loss kettlebell weightloss workout

Copyright © 2021 Rodale Inc.
Subscribe for notification