Kettlebell Swings and Pull ups Interval Workout

Workout equipment:

Workout type: 12 minute

Timer setting: 18 x :10 x :30

1. Kettlebell swings
2. Pull ups
3. Box jumps
4. Mountain climbers
5. Step ups
6. Knees to elbows

Bonus: 5 turkish get ups / side


Leave your reps in the comments below.

My reps for today’s workout:

Kettlebell swings: 16, 16, 16
Pull ups (using band): 10, 10, 9
Box jumps: 19, 19, 21
Mountain climbers: 73, 79, 73
Step ups (w/ sandbag): 12, 11, 12
Knees to elbows: 12, 11, 11

Did you do this workout?

Sign up for Krista's Movement + Mindset Mastery newsletter to get your FREE eBook, 5 Keys to Building Mental and Physical Fitness. You'll also receive weekly physical and mental fitness-related content to help get you fired up for the week ahead.

5 thoughts on “Kettlebell Swings and Pull ups Interval Workout”

  1. Fun stuff!

    Kettlebell swings: 14, 15, 15
    Pull ups (jumping): 9, 7, 6
    Box jump: 14, 12, 13
    Mountain climbers: 78, 80, 83
    Step up: 13 all
    Knees to Elbows: 11, 9, 9

  2. Help! I’m brand new to your site and am overwhelmed with how to get started! I have none of the equipment except hand weights and a few kettle bells. Do I really do 78 reps of mountain climbers?!?!
    Please connect the dots for me and show me where to start my first workout. Also, if I download the timer app how do I “pull it up” while simultaneously looking at your workout outline for any particular day?
    Sorry to be so dense but really want to get started.
    Thanks for all you are doing!!

    • Hi there,I thought I might be able to give some helpful feedback until Krista can chime in. Here you can find bodyweight substitutions for most exercises. You do as many reps of any given exercise as you are able within the time limit. Which means, you might be able to do 30 mountainclimbers in 30 secs or 100- you just want to make sure you push yourself to work quite hard. If you use the iPhone app,it will display what the next exercise is; I usually don’t use the app myself and just write the progression of exercises down and peek at what comes next in my 10 sec rest. Hope this helps-have fun and if you stick with it,you will be amazed at how your body changes. I sure was amazed and still am!


Leave a Comment