28-Minute Interval Workout

cheek-to-cheek planksI can’t figure out if it’s “kettlebell” or “kettle bell,” and as someone who is an Editor by profession, this really bothers me. For the most part, I write it as two words because the red squiggly line in Word gives me acute anxiety, but I think it’s technically one word, so that’s how I’ll write it for this post. These are the things that keep me up at night, people. Kettle bell vs. kettlebell.

But enough of this…

28-Minute Interval Workout

Equipment I Used:

Set your Gymboss Interval Timer for 28 rounds of 50 seconds of work and 10 seconds of rest. You’ll go through the following sequence 7 times.

28-minute interval workout

  • Marching Wall Sits: With back flat against the wall, squat into seated position. Lift one knee up to meet hand, then the other, and continue to alternate in a marching rhythm. Make sure to keep your feet under your knees throughout—it’s more challenging this way. If you let your feet start to creep outward, the exercise won’t be as difficult.
  • Kettlebell Swings: Stand with feet a little more than shoulder-width apart, holding kettlebell with palms facing towards body. Drive your hips back, lowering your body and bending your knees slightly, swinging the kettlebell back between your legs. Then explosively drive your hips forward while swinging the kettlebell forward and up to just above eye level. Continue the swinging motion.
  • Cheek-to-Cheek Planks: Start in an elbow plank position. Keeping shoulders level, twist your torso to lower your right hip to the floor. Return to plank position and then twist the other way, lowering your right hip to the floor.
  • Jump Rope 

I found the 50-second intervals of cheek-to-cheek planks especially challenging. Which move did you find the most difficult?


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  1. You’ll appreciate this link 😉 http://www.youtube.com/watch?v=iubJ-XSL9go

  2. Love the workout, thanks!

  3. I LOVE this. Thank you! New follower. You blog is amazing.

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