As the founder and CEO of Onnit, a fast-growing company that specialises in supplements and unconventional fitness equipment, Aubrey Marcus doesn’t have hours to work up a sweat.
Though his workouts can vary depending on his fitness goal, Marcus’ go-to is a high-intensity routine that gives him a full-body blast in 20 minutes or less.
“Twenty minutes of work is definitely sufficient,” he says.
Marcus is the first to admit he doesn’t really have a typical exercise routine, but the two HIIT workout options that follow are as close to a “typical” Marcus routine as you can get. In fact, he just did the kettlebell workout last week.
As a bonus, these workouts make use of his favorite pieces of fitness equipment: the kettlebell and the mace. Try one—or both—on for size.
RELATED: The Big Band Kettlebell Swing
Directions
Both workout options follow the same Tabata structure: You’ll do eight rounds per exercise, alternating 20 seconds of work with 10 seconds of rest. Once you’ve completed eight rounds of one exercise, rest up to two minutes before launching into the next.
As you’ll use the same implement throughout the workout, choose a weight you can safely handle for all three exercises (for most guys this means a 15 lb. mace or a 16 kg. kettlebell). The workout you choose may depend on the equipment you have available.
Workout 1: Kettlebell
Kettlebell swing
- Set a kettlebell on the floor about a foot in front of you. Begin standing with feet shoulder-width apart, knees slightly bent.
- Grip the handle of the kettlebell with both hands and, keeping your back straight and shoulders down, hike the kettlebell back and up between your legs. Once the kettlebell can’t go any farther, squeeze your glutes and forcefully extend your hips to propel the kettlebell upward, keeping your arms straight throughout.
- When the kettlebell reaches about shoulder height, pull it back down between your legs. Keep your chest high throughout the movement. Continue for time. (Watch this video to get your kettlebell swing down.)
Kettlebell thruster
- Stand with feet hip-width apart and hold a kettlebell by the horns at your chest.
- Push your butt back and bend at the knees to lower into a squat. Keep your torso upright and knees in line with your toes throughout the movement.
- Drive through your heels and forcefully extend your hips to push back up to stand. As you stand, use the momentum from your hips to help you press the kettlebell overhead with both hands until your arms are fully extended.
- Pull the kettlebell back down to your chest as you lower into your next squat. Continue flowing between squat and overhead press for time.
RELATED: The 20-Minute Kettlebell Shred
Kettlebell halo
- Stand tall with feet hip-width apart, and hold a kettlebell upside-down by the horns at your chest.
- Without rotating at the hips, circle the kettlebell around the back of your head and pull it back to your chest, keeping your elbows in tight throughout the movement. Repeat in the other direction. Continue alternating directions for time.
Workout 2: Mace
Mace paddle swing
- Stand with feet hip-width apart. Take a small step back with your left foot and bend your knee so your heel lifts off the floor. Keep your opposite leg straight.
- Hinge forward at the hips and hold the mace with an overhand grip to the left side of your body. Use your left hand to grip the mace against at your hip; your right hand should grip the mace against the outside of your knee.
- Rotate at the torso to bring the head of the mace overhead. Reverse the movement. Continue on the same side for an entire interval. Switch sides on the next interval.
RELATED: The 2-Move Kettlebell Workout That Will Hit Every Muscle In Your Body
Mace switch squat
- Stand with feet hip-width apart. Begin by holding a mace horizontally against your torso. With your right hand, hold the mace with an underhand grip just under the head; with your left hand, hold the mace with an overhand grip a couple inches from the bottom.
- Push your butt back and bend at the knees to lower into a squat. Keep your torso upright and knees in line with your toes throughout the movement.
- Drive through your heels to push back up to stand. As you stand, bring both hands together at the top of the mace to hold it vertically with the head against your chest.
- Lower into your next squat and reverse your grip so your left hand is holding the mace just under the head; slide your right hand down toward the bottom of the mace to flip it horizontally.
- Continue alternating sides for time.
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Mace 10 & 2
- Stand tall with feet hip-width apart, and hold a mace vertically in front of your torso. Both hands will grip the mace a couple of inches from the bottom.
- Without rotating at the hips, circle the mace around the back of your head and pull it to your chest, keeping your elbows in tight throughout the movement. Repeat in the other direction. Continue alternating directions for time.
This article originally appeared on Men’s Health
