intermediate30 min

Sprint & Swing

Treadmill intervals followed by a no-rest kettlebell circuit. Two parts, thirty minutes, done. This one earns its keep.

Muscle Groups

full bodygluteshamstringsshoulderscorequads

Equipment

treadmillkettlebell

Exercises

Part 1: Treadmill

1

Treadmill Warm-Up Jog

1 sets5 minutes

Easy pace. Get your legs under you and your breathing steady before the sprints hit.

2

Treadmill Sprint Intervals

10 sets40 sec sprint / 20 sec rest

Sprint at 80–90% effort. Use the 20 seconds to step off or straddle the belt — not to recover completely, just to reset. No machine? Sub a spin bike or rower at max resistance.

Part 2: Kettlebell Circuit

Circuit5 Rounds · 2:30 work / 0:30 finisher · No rest between rounds
  1. 1
    Kettlebell Swings10

    Hip hinge, not a squat. Drive through the hips to pop the bell up — arms just guide it. Keep your back flat and core braced throughout.

  2. 2
    Kettlebell Squats10

    Hold the bell at chest height (goblet position). Feet shoulder-width, toes slightly out. Hit depth, keep your chest up.

  3. 3
    Kettlebell Lunges8 per leg

    Step back or step forward — your call. Hold the bell in one hand or both. Keep your front shin vertical and rear knee close to the floor.

  4. 4
    Kettlebell High Pulls10

    Start in a hinge, pull the bell explosively to chin height, leading with the elbow. This is power, not a slow row — let the hips drive it.

  5. 5
    Kettlebell Chops8 per side

    Diagonal pull from hip to opposite shoulder — or reverse. Rotate through the torso, not just the arms. Slow down the eccentric if you want to feel it more.

  6. FIN
    Finisher — Burpees or Air Squats30 seconds

    Cap each round with 30 seconds of burpees if you can, air squats if you need to scale. Either way, move the whole time. No rest between rounds.

Overview

Two parts. No fluff.

Part one is treadmill intervals — a short warmup into ten rounds of 40-on/20-off sprints. Part two is five rounds of a kettlebell circuit, each round capped with a 30-second finisher. The whole thing clocks in at 30 minutes.

You don't need a lot of weight for this. The goal is to move continuously and keep your heart rate elevated through both halves.

Part 1 — Treadmill Intervals (15 minutes)

5-minute warm-up jog at a comfortable pace to get blood moving.

Then: 10 rounds of 40 seconds sprint / 20 seconds rest.

  • Sprint means 80–90% effort. It should feel hard.
  • Use the rest to straddle the belt or slow to a walk — not to fully recover.
  • No treadmill? A spin bike or rowing machine at high resistance works just as well. The machine doesn't matter, the effort does.

Part 2 — Kettlebell Circuit (15 minutes)

5 rounds. No rest between rounds. Each round is 3 minutes total:

| Time | Movement | | ----------- | ---------------------------------------------- | | 0:00 – 2:30 | Kettlebell circuit (5 exercises, 10 reps each) | | 2:30 – 3:00 | Burpees (or air squats to scale) |

The Circuit (rotate through in order):

  1. Kettlebell Swings — 10 reps
  2. Kettlebell Squats — 10 reps
  3. Kettlebell Lunges — 8 per leg
  4. Kettlebell High Pulls — 10 reps
  5. Kettlebell Chops — 8 per side

Move from one exercise to the next with minimal pause. The 2:30 window is tight — keep the reps clean but don't overthink it.

Round cap:

30 seconds of burpees. If burpees aren't happening, air squats. The point is to not stop moving.

Tips

  • Pick a weight you can swing for 10 clean reps when fresh. It'll feel heavier by round 4.
  • If the circuit is taking more than 2:30, drop to 8 reps per exercise and work back up.
  • You can swap the finisher for jump squats or mountain climbers if you want variety across sessions.
  • This pairs well as a standalone conditioning day, or after an upper body lift if you want to add volume.
← All Workouts

Interval Timer

Work (sec)
40
Rest (sec)
20
Rounds
10
READY
00:40
Exercise Reference

Part 1: Treadmill

  1. 1.Treadmill Warm-Up Jog5 minutes
  2. 2.Treadmill Sprint Intervals40 sec sprint / 20 sec rest

Part 2: Kettlebell Circuit

  1. 1.Kettlebell Swings10
  2. 2.Kettlebell Squats10
  3. 3.Kettlebell Lunges8 per leg
  4. 4.Kettlebell High Pulls10
  5. 5.Kettlebell Chops8 per side
  6. 6.Finisher — Burpees or Air Squats30 seconds

Tags

cardiokettlebellcircuitintervalsfull bodyconditioning