50 Rep Fat Loss HIIT Treadmill And Kettlebell Workout

Ian Coleman
Written By: Ian Coleman
May 21st, 2013
Updated: January 4th, 2018
175K Reads
Blast fat using only a kettlebell, bodyweight exercises and some HIIT treadmill sprinting. Exercises move along in a taxing 10 to 50 rep progression pattern.
Workout Summary

Workout Description

This is a fat blasting workout that can be performed three times per week. Make sure to take one day off between sessions. After a month you may be able to run this 4 to 5 times per week, depending on your needs and conditioning level.

The only equipment you will need is a kettlebell and a treadmill. Choose a weight that is challenging, and add weight when it makes sense.

You will be working your way through each cycle of exercises 5 times. The first time through you will perform 10 reps per exercise, and the second time through 20 reps. Keep adding 10 reps each cycle until you reach 50 reps per exercise. The pattern is as follows:

  • Cycle 1 - 10 reps per exercise
  • Cycle 2 - 20 reps per exercise
  • Cycle 3 - 30 reps per exercise
  • Cycle 4 - 40 reps per exercise
  • Cycle 5 - 50 reps per exercise

The treadmill sprinting should be performed as quickly as convenient. Exercise reps do not have to be rushed. Use good form and develop a good rep rhythm.

50 Rep Fat Loss Workout
HIIT - Kettlebell and Treadmill Workout
Exercise Reps
Bodyweight Squat 10-50
Push Up 10-50
Treadmill - Sprint 20 seconds
Burpee 10-50
Kettlebell Swing 10-50
Treadmill - Sprint 20 seconds
Hanging Knee Raise 10-50
Inverted Row 10-50
Treadmill - Sprint 20 seconds
One Arm Kettlebell Snatch - Alternate Arms 10-50
Bodyweight Lunge - Alternate Legs 10-50
Treadmill - Sprint 20 seconds

Note: If you are unable to reach the goal for inverted rows, then move on after reaching failure.

Posted on: Sun, 09/28/2014 - 09:10

Doing this now for 4 weeks just started week 3. Put a 2 hour time cap and on it and am almost getting through the entire workout finally. The results are showing for sure although I tend to get cramped up toward the end. As for this being for a beginner are you kidding me? Had someone give this a try and they quit halfway through meanwhile sweating buckets breathing like they were going to pass out. Definitely not for a beginner. A fit teenager will have an easier time doing this type of program. Definitely a program of mental toughness

Posted on: Wed, 04/30/2014 - 07:40

wow, looks like a great workout. my gym is tiny and has everything split levels. no way i could pull this off in there... just paid for the coming quarter and all... shitone for me :P

Posted on: Thu, 01/30/2014 - 07:06

This workout pian is good for whole body! Today I just finished this workout. Honestly I done onle 3 cyrcles, because the last one circle wint 50 reps of ech movements sound impossible!!!

Posted on: Wed, 01/22/2014 - 04:55

Dan, 50 burpees non stop in the 5th cycle? Yes of course, everything is mental.

Posted on: Tue, 01/07/2014 - 23:45

How long is this workout supposed to take to complete? The amount of time needed to complete the workout and the amount of total reps makes me feel as though classifying the routine as "beginner level" might be a little off. I completed 3 cycles two days ago and then 4 today - it certainly takes a bit of time. I did break a few of the exercises down into smaller sets to meet the desired totals. It just makes sense... Are there beginners out there who can do 50 burpees non stop in the 5th cycle?

Posted on: Sun, 01/05/2014 - 06:37

how many weeks would you do this for?

Posted on: Thu, 12/19/2013 - 10:15

what is an inverted row and hanging knee raise??

Amani Olu
Posted on: Sun, 08/18/2013 - 16:32

Hi Ian,

I did this today, but there was no way I could do 10 up to 50. Instead, I did 10, 12 and 15, and even that was incredibly difficult. The gym I use does not have Kettle Bells, so I had to use a dumbbell, which I understand is not the same thing. I plan to do this every other day, at which point will I be able to get up to 50 reps? Great workout, by the way.


Posted on: Sat, 08/17/2013 - 10:59

After doing this workout for the first time, I'm pretty sore to say the least! It's time to get back at it. Should I just take it slow for this one or maybe just do some treadmill stuff until the soreness comes down?

Posted on: Sat, 03/07/2015 - 18:59

I like to walk for 10 mins at 3.0, max incline. That seems to warm up my legs and glutes really well, however sore they may be.

Posted on: Mon, 06/24/2013 - 08:15

it's a good, good workout, but, What is better to eat after considered which one is on a diet?

Posted on: Sun, 06/16/2013 - 17:54

Can I do this 5 times a week? isn't there any problem that the same muscles will be trained everyday?

Posted on: Wed, 06/05/2013 - 15:38

Are the cycles done each day or just keep going through until you hit 50

Posted on: Wed, 05/29/2013 - 14:35

Are you suppossed to increase the sprints each cycle or leave them at 20 seconds all the way through? Also this looks flipping intense! Reminds me of the filthy fifty, Cant wait!

rose saal
Posted on: Thu, 08/08/2013 - 21:05

Hey Ryan: I think they are posting to keep the sprints at 20 seconds, but you sure could increase the time if you wanted to and see what happens!!

Posted on: Thu, 05/23/2013 - 15:11

should this be done along with a normal resistance training program or instead of one?