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Pick loads and variations you can keep moving on for all 5 rounds — scale by going bodyweight-only, reducing impact, or using a lighter dumbbell or kettlebell. Great for a busy day when you want a sharp conditioning hit without a long session. Inspired by today's trends — HIIT Timer: Best Interval Training Workouts at Home | GoTimer.
five-station surge
- Kettlebell Swing @ 24kg 40s
- Box Jump Over 40s
- Dumbbell Thruster @ 2x 15 kg 40s
- Rowing Machine 40s
- Alternating Dumbbell Snatch @ 1x 22.5 kg 40s
EQUIPMENT
dumbbellskettlebellrowerbox
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