Workout of the Week: The 30-Minute "Pre-BBQ Burn"
- elizabethdehartfit
- May 30
- 2 min read
Summer is here, which means more time outdoors and more community gatherings. It’s easy to let our routines slide during the busy season, but staying consistent is how we maintain the progress we’ve worked so hard for.
This week, I’m bringing you a 30-minute, total-body kettlebell HIIT circuit designed to get your heart rate up, challenge your muscles, and leave you feeling energized before heading to your next BBQ.
⚠️ Important Exercise Disclaimer
Before beginning any new exercise program, please consult with your physician to ensure you are healthy enough for physical activity. Listen to your body—if you feel sharp pain or dizziness, stop immediately. Proper form is always more important than speed or weight.
The "Pre-BBQ Burn" Circuit
Protocol: Perform each move for 45 seconds, followed by 15 seconds of rest. Complete the full circuit 3 times for a total of 30 minutes of work.
KB Swings: Focus on generating power from your hips, not your arms.
Goblet Squats: Keep your chest up and drive your elbows inside your knees as you descend.
KB Single-Arm Overhead Press (Alternate): Keep your core braced and your spine neutral throughout the movement.
KB Plank Pull-Throughs: Focus on stabilizing your hips to prevent rotation as you move the bell under your body.
KB Reverse Lunges: Alternate legs while maintaining a steady balance.
Modifications & Scaling
Don't have a kettlebell, or need to adjust for your current fitness level? Use these alternatives to make the workout work for you:
If you don't have equipment:
KB Swings: Use a dumbbell held by one end, or a heavy gallon water jug.
Goblet Squats: Use a dumbbell or hold a heavy household object to your chest. If you have nothing, perform air squats with an added tempo (3 seconds down, 1 second up).
KB Press: Use a dumbbell or a canned good in each hand for overhead pressing.
KB Plank Pull-Throughs: Use a dumbbell or slide a towel under your hand across a smooth floor.
KB Reverse Lunges: Perform bodyweight reverse lunges or elevate your front foot to increase the range of motion.
To make it harder (Advance):
KB Swings: Increase the weight of the bell or add a resistance band around your hips for extra tension.
Goblet Squats: Add a 3-second pause at the bottom of each rep.
KB Press: Perform the press with a slower eccentric (lowering) phase (e.g., 3 seconds down).
KB Plank Pull-Throughs: Increase the weight of the bell or perform the movement from a push-up position.
KB Reverse Lunges: Hold two kettlebells in the rack position (at your shoulders) throughout the lunges.
Are you planning to give this a try before your next BBQ? Let me know how it goes in the comments!
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