I 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

Set an interval timer for 28 rounds of 50 seconds of work and 10 seconds of rest. You’ll go through the following sequence 7 times.

• 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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Happy 2013! I figure since 90% of Americans resolve to lose weight and get in shape in the New Year, it’s only fitting to post a workout today. And, lucky for you all, I got a new torture device for Christmas—a power wheel!

This circuit workout takes 30 minutes. Set an interval timer for 6 rounds of 40 seconds of work and 20 seconds of rest. You’ll stay at each station (exercise) for 6 minutes before moving on to the next and resetting your interval timer. I found the power wheel station especially hard.

• Kettle Bell Swings: Start with kettle bell down between your legs and, using your arms as a pendulum, swing the bell to slightly above eye level by thrusting with your hips while keeping your core tight as you stand up straight. Swing back down and repeat. I use a 25-lb kettle bell.
• Power Wheel Tucks: Strap your feet onto the power wheel and start in a plank position. Bring your knees to your chest, rolling the wheel forward. Roll back out into plank position.
• Jump Rope: Self explanatory?
• Hindu Squats: A Hindu Squat can best be described as a fluid, deep squat in which you roll onto the balls of your feet as you come up. This is one squat variation where it’s okay for your knees to stick out farther than your toes, and they will when you’re at the deepest point of the squat. Keep feet shoulder-width apart and move your arms in a circular motion so that your fingertips brush the ground when you’re at your lowest.
• Russian Twists: Sit with legs elevated, leaning slightly backwards, and twist from right to left, bringing kettle bell from one side of your body to the other. I used a 20-lb bell.

I’m not going to lie…although I am posting a workout, I in no way, shape or form even remotely did anything that slightly resembles physical activity today. Too. Much. Champagne.

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This high-intensity interval training (HIIT) workout only takes 16 minutes, but don’t be fooled—you’ll feel a burn.  It’s one of my favorites to do when I’m in a rush in the morning to get to work; something quick to get the heart rate up and the metabolism revved up for the day.

Set an interval timer for 24 rounds of 30 seconds of work and 10 seconds of rest. You’ll go through the following sequence 6 times.

• Medicine Ball Spiderman Lunges: Start in a plank position, balancing on the medicine ball. Bring your left foot up by your left hand in a deep, planked lunged position. Return to starting position. Repeat on the other side.
• Split Squat Jumps: Squat down with one foot positioned just behind the other. Front foot should be flat on the ground; and on the ball of your back foot. You will then jump up, and land back in the squat position with the opposite leg in front. This move is killer for the buns and thighs.
• Cheek-to-Cheek Planks: Start in an elbow plank position and, keeping shoulders level, twist midsection to lower left hip toward floor (touch floor lightly if possible, but don’t rest on it). Return to starting elbow plank and then lower right hip to floor.
• Kettle Bell Swing: This is hands-down one of my favorite exercises. Start with kettlebell down between your legs and, using your arms as a pendulum, swing the bell to slightly above eye level by thrusting with your hips while keeping your core tight as you stand up straight. Swing back down and repeat. I use a 25-lb kettle bell.

Don’t lie. You’re about to seriously pig out in two days like most Americans. Don’t skip a workout today—take 16 minutes and try this high-intensity interval training routine. You’ll be happy you did come Thursday afternoon when you’re reclined on the couch with your pants unbuttoned slowly slipping into a food coma.

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