30-Minute Interval Workout

30-minute interval working (reverse plank move)

As I mentioned last week, I recently put together a 30-minute interval workout for Sara of Fit for a Bride to share with her readers. For those of you who didn’t have a chance to check it out, I wanted to post it here as well. I shot it over a month ago, and am having serious PTSD seeing myself wearing gloves and an ear warmer in these pictures. Winter was brutal—thank tha lo’ warm(er) weather is here!

30-Minute Interval Workout

Equipment I Used:

Set your Gymboss Interval Timer for 45 rounds of 30 seconds of work and 10 seconds of rest. You’ll go through the following sequence 5 times for a 30-minute workout.

30-minute interval workout

  • High Pulls (right): Start with feet hip-width apart with kettlebell on the floor in front of you. I use a 20-lb bell for these. Bend with your knees, keeping back straight, and grab the kettlebell. Power up, standing as you pull your elbow up, bringing the kettlebell up towards the side of your face. In a controlled movement, lower back to starting position. Keep your core tight as you do these. This move targets your shoulders and upper back, but as with most kettlebell exercises, also works your core if you do it right.
  • High Pulls (left)
  • Half Windshield with Butt Lift (right): Lay on back, legs perpendicular to the ground and arms outstretched for support. Lower your legs to the right, twisting your hips, until feet are just hovering above the ground. Lift back to starting position and then lift butt off the ground, pushing feet up towards the ceiling. Lower butt to starting position and repeat.
  • Half Windshield with Butt Lift (left)
  • Burpees with Push Up: This is a traditional burpee except that you’ll complete a pushup when you’re down in the plank position.
  • Split Squats: Start in deep squatting position with feet staggered. Back foot should be on the ball; front foot should be flat. Jump up and switch legs, landing back in deep squat with opposite leg in front.
  • Elbow Plank: You know the drill!
  • Kettlebell Swing Punches: This is just like a regular swing except for at the top, bend your elbows wide, bringing the kettlebell in towards your face, and punch it back out. I use a 25-lb kettlebell for these.
  • Reverse Plank: This is an elbow plank flipped upside-down. Support yourself on your forearms and heels and lift your hips so that your body is in a straight line and hold the position. I always find this move challenging—definitely a little shaking going on at the end!

30-minute interval workout (kettlebell swings)

(Look at how happy and at ease I am in this picture! Clearly not really doing the workout…)

Temps are supposed to reach into the 70s here in Boston today, so I think some happy hour drinks on the harbor are most definitely in order! (And a long morning run outside, of course.)


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  1. Can you use regular dumbbells for the kettlebell portion of this workout?

    • You bet! You might just have to modify the swing a bit, and depending on the shape of your dumbbell, maybe just do a regular swing instead of a swing punch.


  3. Just finished this workout. Holy challenging!! I was shaking like a leaf on the reverse planks. @Em: I used dumbbells since I don’t have kettlebells and it worked just fine.

  4. The top you’re wearing is so cute! Looks like an awesome workout 🙂

  5. Great stuff. Have to try that half windshield wiper with butt lift. That’s a new one for me.

  6. This looks like an awesome workout! I just wish the weather would warm up here so I could workout outside!!

  7. Brooke G says:

    love, love your website. I feel like I have hit the jackpot! So many awesome workouts. Thanks for sharing.

  8. Steph F. says:

    So glad I found your blog- I also do not pay for a gym membership, but do my workouts here at home and outside. I was in need of some new routines, and I’ve done a few of yours and love them. Thank you!

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