A quick CrossFit workout, this Kettlebell & Burpee Burner will tax your respiratory system. A quick sprint and short rest to get your heart rate revving.
Hey there! Time to get a good sweat going. I did this workout a few months back, but wanted to share it since I loved it so much. Sharing is caring – especially hard workouts 🙂 I’m not super strong, so I love a workout with moderate weights and body weight movements. Kettlebell swings are one of my favorite movements. They are a great workout for your whole body and easy to scale to individuals as the weight can go from 5 pounds to over 100 pounds. Burpees are also a great whole body movement. I know some (AKA most) people hate them, but after doing so many, I don’t mind them anymore. I’m short too, so I don’t have to go as far down haha.
I would definitely classify this workout as high intensity. You sprint the kettlebell swings and burpees and then have a minute to recover before you do it all over again. Repeat 3 times. The key is to do the swings and burpees unbroken. You will waste too much time stopping, catching your breath, and then starting again. If you feel like you are going to break up the swings too much, go down in weight a little. You want it to be challenging, but something that you can do at least 10-15 or so of. The burpees you just gotta suck it up and do them.
I finished in 7:29 using the prescribed weight (including the rest time). Nothing like a quick workout to get your heart rate going. Bonus is that you can do this anywhere if you have a kettlebell. So give it a go if you have one!
Total time and calorie burn is taking into account riding my bike to and from CrossFit.