Kettlebell Swing30 / 15
Ten rounds of thirty seconds of kettlebell swings with fifteen seconds of rest. Two-to-one work ratio — short rest, big breath, back to work.
The WorkoutBriefing
Movements
- 01
Kettlebell Swing
10 rounds: 30s work / 15s rest; hinge from the hips, snap at the top
- AltDumbbell Swing — same rep cadence with a single dumbbell
Scaling
Easier
drop to a lighter bell and treat the rest as full recovery
Harder
American swing (overhead) or step up to a heavier bell.
What Today's TimerLooks Like
10 × 30s swings / 15s rest.
The PastSix Days
Hip Opener Flow
Wed, Apr 15 · Four hip-focused poses across two cycles. Deeper holds into the front and back of the hips.
- 4 MOVEMENT ROTATION
- 1:00 MAX WORK
- 0:10 REST
- 2 ROUNDS
Total9:30
Three-Block Chipper
Tue, Apr 14 · One long task list, one running clock. Fifty squats, forty mountain climbers, thirty push-ups, twenty sit-ups, ten burpees — finish before the fifteen-minute buzzer.
- 1 INTERVAL
Total15:00
Squat / Push-Up Tabata
Mon, Apr 13 · Eight rounds at the classic 20/10 cadence, alternating squats and push-ups. Two movements, four minutes, full body.
- 2 MOVEMENT ROTATION
- 0:20 WORK
- 0:10 REST
- 4 ROUNDS
Total3:50
E2MOM Couplet
Sun, Apr 12 · Every two minutes for twenty minutes. Each window: ten kettlebell swings followed by ten goblet squats. Use the leftover time as rest.
- 1 MOVEMENT
- 2:00 WORK
- 10 ROUNDS
Total20:00
Core Isometrics
Sat, Apr 11 · Four core isometrics rotated three times: forty-five seconds of work, thirty seconds of station rest. Focused stack of plank variants and core holds.
- 4 MOVEMENT ROTATION
- 1:30 MAX WORK
- 0:30 REST
- 3 ROUNDS
Total18:00
Long-Station Circuit
Fri, Apr 10 · Three stations rotated three times at seventy-five seconds of work. Long intervals reward consistent breathing and steady output.
- 3 MOVEMENT ROTATION
- 1:15 WORK
- 0:20 REST
- 3 ROUNDS
Total16:15
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- Intensity
HIIT
Fixed work/rest intervals, repeated for a set number of rounds.
- Stations
Circuit
Rotate through named exercises with optional breaks. Stations of any duration.
- Blocks
Tabata
Back-to-back HIIT blocks — every round of one exercise, then on to the next.
- Combat
Round
Simple timed rounds with breaks. Boxing, MMA, sparring.
- Control
Custom
Build any interval sequence from scratch, one by one.
- Stacks
Compound
Stack other timers into a multi-block session, cycled as a whole.
