A workout doesn’t need to be long to be effective. Short bouts of intense exercise, like those featured in a Paleo workout, all work to boost natural growth hormone, stimulate the growth of lean muscle tissue, and boost metabolic after-burn (which can leave your metabolism elevated for up to 72 hours post-workout). You can’t get this same effect with steady-state aerobics, such as jogging or walking.
The following intense Paleo workout routine, called “The Great Destroyer,” features a sequence of six movements. Your goal is to get through the entire sequence without any rest between exercises. (If you find that your form begins to falter, by all means take a rest. Safety comes first.)
Just one round of this workout taxes all the major muscle groups and energy systems. It works to blast fat, boost muscle, and build lung capacity. And here’s the best part: One round of this routine, assuming you can get through it with good form and without resting between exercises, takes only two and a half minutes!
For weight, the average male, who is proficient in these movements, should use two kettlebells anywhere between 35 and 45 pounds. The average female should use two kettlebells between 15 and 25 pounds. But adjust to whatever weight is appropriate for you.
The exercises and reps are as follows. (Warning: Before beginning this workout, you must already be proficient in fundamental kettlebell technique. This is not a beginner workout.)
Ten double kettlebell swings
Ten double kettlebell snatches
Ten double kettlebell front squats
Ten double kettlebell cleans and presses
Ten push-ups
Ten bent-over rows
On your first time doing this routine, you’ll likely find one round to be plenty, but after you get some experience, see how many rounds you can do with good form in 15 minutes. Good luck!
