This 15-Minute Interval Metabolic Burner Is A Spicy All-Out Sprint

·1-min read


Often one wants a workout that focuses on quality. On other times, the load you are shifting is the aim. You might even factor in a mobility session, or a low-impact day. All of which is just and good and very sensible.

But sometimes, you just want to light the fuse and see what happens. This is where Gus Vaz Tostes comes in. His 15-minute session, found below, is a full sprint. Every 2:30, you need to complete 30 double-unders (or 60 singles), 20 kettlebell swings and then 15 calories on the air bike.

"Your rest is the remaining time of the 2:30min interval," says Gus. "Your goal is to move unbroken, as fast as you can. But make sure you have at least 30secs rest before the next round begins. If not scale the reps!"

Watch Gus run through the movements and then find the full workout below.


Every 2:30min for 15min



1) Double-Unders
x 30

2) American Kettlebell Swing x 20

3) Assault Bike x 15 calories

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