9 Minutes of Pain


Legs & Cardio HIIT Workout

This HIIT workout uses all super dynamic moves that are designed to crush your legs and test your endurance. Warning: Not intended for the mentally weak.

Exercise Time: 9 Minutes

Exercises: Kettlebell Swings, Burpees, Alternating Lunges, Stationary Sprints

Muscle Groups: Legs, Cardiovascular System

Equipment: Kettlebell Or Dumbbell

Instructions: The exercise chart is read from left to right and then top to bottom. Complete the desired exercise for 30 seconds and then rest 15 seconds. Move to the next exercise and repeat for a total of 3 – 4 rounds.

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About Us

We’re Alex & Tim Ruben. Former Division 1 college football athletes turned HIIT and fat loss specialists. We’re here to teach you everything you need to know about getting and staying fit in less than 20 minutes a day!