Workout of the week: Full-body workout for time

14th July 2025

Full-body workout for time - Man performing bent-over row with kettlebells in the strength area of EVO Fitness, with dark athletic wall art in the background.

ALL LEVELS/ full-body workout for time / 15 minutes

Equipment: Kettlebell & gym mat

Of all the things the cell phone has changed in our lives, our workouts might be the sneakiest. What used to be short rest breaks have turned into endless scrolling sessions, and before you know it, your 45-minute workout takes over an hour to complete. But what if your workout came with a built-in deadline? One that keeps you moving, cuts the distractions, and turns every second into a challenge?

That’s what this week’s full-body workout for time is all about. It consists of 4 exercises with 10 reps each, performed for 10 rounds. With a 15-minute deadline and little to no rest between exercises and rounds, you won’t even have time to think about picking up your phone, let alone scroll through Instagram.

Kettlebell goblet squat
Push-up
Kettlebell deadlift to row
Sit-ups

Ready? Let’s go!

WORKOUT SETUP

4 exercises
10 reps each
10 rounds
Little to no rest
15 minutes to finish
Equipment: Kettlebell & gym mat

WORKOUT EXERCISE LIST

10 rounds

1 – KETTLEBELL GOBLET SQUAT

10 reps

Stand with your feet slightly wider than hip-width and hold the kettlebell close to your chest, whichever feels more stable.
Keep your chest up and your core engaged.
Push your hips back and lower into a squat, letting your knees track in line with your toes.
Aim to get your thighs parallel to the floor (or lower), with your elbows dropping between your knees.
Drive through your heels to stand back up, squeezing your glutes at the top.
That’s one rep. Repeat.

2 – PUSH-UP

10 reps

Start in a plank position with arms straight, shoulders above wrists, and body in a straight line.
Engage the core and glutes.
Keep your shoulders over the wrists, and lower your whole body towards the floor, dropping comfortably as low as possible.
Push the body upwards and return to the start position.
Repeat.

3 – KETTLEBELL DEADLIFT TO ROW

10 reps

Stand with your feet hip-width apart, holding a kettlebell in each hand by your sides.
Brace your core, push your hips back, and hinge forward with a straight back, lowering the kettlebells to just below your knees.
Pull them towards your hips, then lower back down with control.
Drive your hips forward to return to standing.
Repeat for time or reps.

4 – SIT-UPS

10 reps

Lie on your back with your knees bent and feet flat on the floor. Cross your arms over your chest.
Engage your core and exhale as you lift your upper body towards your knees.
Once you’re sitting upright, lower back down with control.
Repeat for the assigned number of reps.