Wanna burn up to 400 calories in 15 short minutes? Here’s a fifteen minute calorie scorcher for you using 3 of our favorite things. Kettlebells, Concept 2 ski-erg and Concept 2 rower.
Every minute on the minute (EMOM) for 15 consecutive minutes you will rotate through the following 3 exercises.
1. 14 Kettlebell Snatches (7 each side)
2. 10 Kcal – Ski
3. 10 Kcal – Row
Repeat for this sequence until you have completed a total of 15 1 minute rounds (each station 5 times)
Set a timer (we use the gymnext timer app) to the EMOM Setting and set it for 15 minutes. If you are going old school with a watch or clock, you’ll just have to keep an eye on the clock and make sure you start at the top of every minute.
Exercise #1. Kettlebell Snatch. Start the clock and immediately perform 7 snatches on your “strong side” immediately followed by 7 snatches on your “stronger side”. When you are done, set the kettlebell down and rest for the remainder of the minute. During your rest time, start making your way over to the ski-erg so you are ready to go at the top of the next minute.
Exercise #2. Ski-Erg. At the top of the minute, start poling. Goal is to burn those 10 kcals in as few strokes as possible (Power in the stroke…patience in the recovery). When you are done your 10 kcal, make your way over to the rower so that you are ready to go at the top of the next minute.
Exercise #3. Rower. At the top of the minute… get after it. Again, the goal is to burn those kcals in as few strokes as possible. When you are finished, rest for the remainder of the minute and be ready to snatch at the top of the next minute.
1. If the Kettlebell snatch is not yet in your arsenal, no worries, the 1-arm or 2 hand Kettlebell swing are both just fine. Keep the rep sequence the same.
2. The final set of all three exercises, try and empty the tank. On the snatches, perform as many good reps as you can in the minute. On the ski-erg, burn as many calories as you can and only give yourself 5-10 seconds rest and same goes for the rower. Go all out on the last round!
3. Check out the video below on how to set the Concept 2 monitors for your intervals.
Drop us a line and let us know how you like it! Enjoy!