50 Rep Fat Loss HIIT Treadmill And Kettlebell Workout

Blast fat using only a kettlebell, bodyweight exercises and some HIIT treadmill sprinting. Exercises move along in a taxing 10 to 50 rep progression pattern.

Workout Description

This is a fat blasting workout that can be performed three times per week. Make sure to take one day off between sessions. After a month you may be able to run this 4 to 5 times per week, depending on your needs and conditioning level.

The only equipment you will need is a kettlebell and a treadmill. Choose a weight that is challenging, and add weight when it makes sense.

You will be working your way through each cycle of exercises 5 times. The first time through you will perform 10 reps per exercise, and the second time through 20 reps. Keep adding 10 reps each cycle until you reach 50 reps per exercise. The pattern is as follows:

  • Cycle 1 - 10 reps per exercise
  • Cycle 2 - 20 reps per exercise
  • Cycle 3 - 30 reps per exercise
  • Cycle 4 - 40 reps per exercise
  • Cycle 5 - 50 reps per exercise

The treadmill sprinting should be performed as quickly as convenient. Exercise reps do not have to be rushed. Use good form and develop a good rep rhythm.

50 Rep Fat Loss Workout
HIIT - Kettlebell and Treadmill Workout
Exercise Reps
Bodyweight Squat 10-50
Push Up 10-50
Treadmill - Sprint 20 seconds
Burpee 10-50
Kettlebell Swing 10-50
Treadmill - Sprint 20 seconds
Hanging Knee Raise 10-50
Inverted Row 10-50
Treadmill - Sprint 20 seconds
One Arm Kettlebell Snatch - Alternate Arms 10-50
Bodyweight Lunge - Alternate Legs 10-50
Treadmill - Sprint 20 seconds

Note: If you are unable to reach the goal for inverted rows, then move on after reaching failure.


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