November Knockout Workout

Hey friends! I’m really excited about this month’s workout:

Knockout workout

Unlike some of the monthly workouts we’ve done in the past, this one is done is rounds for time. Just because we’re going for time, that doesn’t mean we’re sacrificing quality. If you need to take a break to maintain proper form, do it!

So, here’s the workout:

After you warm up for 5 minutes, you’ll complete 3 rounds of the following exercises:

Nov knockout

It’s a quick one.. and a SWEATY one.

Some form cues:

#1) Pretty self explanatory. If you’re a jump rope pro, try to change something from your usual jumping routine- try high knees, cross countries or double jumps

#2) Kettlebell swings. If you’ve never done these before, check out this video for proper form. Remember to “snap” your hips under- you use your glutes a LOT for this one- like someone is smacking you on the booty with a ruler.

#3) Keep legs wide and try to get your thighs parallel to the floor as you squat down. For the upright row, lead with your elbows and keep your core nice and toight.

#4) Jump lunge 2 times and then kick forward with the back leg, repeat until you’ve done 20 total lunges

#5) Come into a side plank and bending your bottom knee, bring it up, twist and lower down 20 times. Repear on the other side.

#6) 10 regular bicep curls, 10 jumps, hopping over the body bar. Be careful with this one, and try to get your knees up to your chest as you hop.

I hope you love it!

Please leave your time in the comments section each time you finish the workout. For more guidance on building your November workout plan, check out the monthly calendar.

Happy sweating!


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  1. Emily on November 5, 2012 at 8:40 pm

    Alternatives if there aren’t kettle bells at my gym? Can I swing a dumb bell around without looking like an idiot? Lol

    • Fitnessista on November 5, 2012 at 8:56 pm

      try holding a flat weight on your chest and doing regular squats

    • Joelle (On A Pink Typewriter) on November 5, 2012 at 10:57 pm

      That made me laugh out loud. πŸ™‚

  2. Amy on November 5, 2012 at 9:03 pm

    This looks like so much fun! Can’t wait to try it. Thank you!

    • Amy on November 8, 2012 at 9:25 am

      25 minutes… battling a toddler needing turns with the jump rope, splitting those plank pulls 10 and 10, and a full minute break in between rounds 2 & 3. Awesome workout!

  3. Michelle on November 5, 2012 at 9:16 pm

    Can’t wait to try it!!

  4. Natalie @ FreshLifeFindings on November 5, 2012 at 9:32 pm

    This looks like an awesome workout! I love doing rounds for time workouts, makes me work harder! πŸ™‚ Thanks for putting time into this for us!

  5. Jess on November 5, 2012 at 9:52 pm

    This looks like an awesome workout!!! I’m going to do it tonight! Thank you πŸ™‚

  6. Amber @ Busy, Bold, Blessed on November 5, 2012 at 10:10 pm

    Love that karate kick picture of you, lookin’ like a bad a$$ πŸ™‚

    • Fitnessista on November 5, 2012 at 10:12 pm

      ka POW! πŸ˜‰

  7. Joelle (On A Pink Typewriter) on November 5, 2012 at 10:58 pm

    This looks awesomely sweaty! Love your workout plans!

  8. Cathy Ly on November 5, 2012 at 11:32 pm

    Oh man! I cannot WAIT to do this workout. This is exactly the time I routine I enjoy -shweaty ones!

    Cathy Trails

    • Fitnessista on November 6, 2012 at 10:36 am

      let me know what you think!

  9. Brittany on November 5, 2012 at 11:34 pm

    I can’t wait to try this! Thanks for posting awesome workouts. I’d love to see more like this one. This is in time for the holidays where I know I’ll overdo it and need a good workout to feel better!

  10. @pluvk on November 5, 2012 at 11:35 pm

    This looks like a workout for a girl who’s not afraid to kick some booty!

  11. Lizzy on November 5, 2012 at 11:51 pm

    What is the body bar? How high should it be set? Thanks!

    • Fitnessista on November 6, 2012 at 10:36 am

      it’s like a barbell- you can use a body bar or barbell

  12. Nicole on November 6, 2012 at 12:52 am

    Oh my goshhh I can’t wait to do this! Oh to jump rope again. C’mon postpartum body, heal!

  13. Joanna on November 6, 2012 at 1:35 am

    Any modifications for the side plank with leg raise? I find side planks to be reallllllly challenging! Thanks for sharing this – I’ll be trying all of the other components of the circuit tomorrow.

  14. Emily on November 6, 2012 at 6:01 am

    I’m confused about the “for time” part. I get that I should do 20 reps for 20x, right? Am I supposed to do this in a certain amount of time?

    • Fitnessista on November 6, 2012 at 10:35 am

      yep but you want to move as quickly as possible through the workout and repeat 3 rounds. time yourself from start to finish

  15. Grace @ Practicing Grace on November 6, 2012 at 7:56 am

    Excited to try this out. How heavy of kettlebells and biceps curls do you usually go?

    • Fitnessista on November 6, 2012 at 10:35 am

      for bicep curls, i’ll use a 30 lb barbell and for kettlebells, 30

  16. Chelsea @ One Healthy Munchkin on November 6, 2012 at 8:14 am

    I wish my gym had kettlebells, but I’m going to find a way to do this workout without them. It looks awesome!

  17. Danielle@cleanfoodcreativefitness on November 6, 2012 at 8:35 am

    Love this workout Gina! Looks like so much fun! I love the incorporated Kettle bell moves too!

  18. Mackenzie on November 6, 2012 at 9:00 am

    Just finished this workout in 19 min. You got the schweaty part right!! I wasn’t sure how to do the jumps over the body bar without killing myself, so I just did a tuck with the bar still in my hands.

    • Fitnessista on November 6, 2012 at 10:34 am


  19. Rose from Holland on November 6, 2012 at 12:17 pm

    What was your time, Gina? *just curious*

  20. Kerry on November 6, 2012 at 1:03 pm

    I am so happy that you included kettlebells! They are my new favorite, and I love finding new workouts that incorporate them!

  21. Caitlin on November 6, 2012 at 1:42 pm

    No kettlebells in my gym, so I used a 15 lb dumbbell. And just 10 lbs each for the bicep curls. Finished in 16 minutes! Sweaty and triumphant as you would say…I love quick workouts

  22. mary @ what's cookin with mary on November 6, 2012 at 4:31 pm

    Did my version of this workout today. I was a sweaty beast! Thanks G ;0)

  23. Stacy Seraatt on November 6, 2012 at 5:07 pm

    OH MY word! Really sweat and huffing and puffing! 19:31 total time Great workout!

    • Fitnessista on November 6, 2012 at 5:08 pm

      whoo hoo! great job!

      • Stacy on November 7, 2012 at 8:17 am

        My back was slightly sore this morning:)

  24. Gina @HealthLoveandChocolate on November 6, 2012 at 10:28 pm

    This workout looks killer, can’t wait to give it a try!

  25. Jenn on November 7, 2012 at 8:07 am

    Finished in right around 18 minutes (i forgot my watch so had to go by the clock on the gym wall). Suuuper sweaty! One of my favorite workouts you’ve posted Gina! Those side planks with leg lifts……I thought I was going to collapse and die hahaha

    • Kimberly on November 7, 2012 at 10:57 am

      I agree….the side planks with leg lifts were surprisingly the hardest part for me! Loved this workout tho, took me 18.5min!

  26. Ashley on November 7, 2012 at 11:57 am

    Great workout! Thanks for sharing! I just did it in 19:38 (with plenty of breaks) during naptime…will have to try it again to beat my time! πŸ™‚

  27. Rebecca on November 7, 2012 at 12:19 pm

    I did it in about 17 min…but I don’t have real weights, though, just some filled water bottles– it was still sweaty, but I think it could be much better if I got something heavier! Thanks for designing the workout!

  28. Christina J on November 7, 2012 at 3:46 pm

    I like that it’s the same workout everyday. But I hope I don’t get used to it. The other workouts are awesome because each time it’s a different workout and the schedule is feasible. I love these workout calendars! Thank you Gina!

  29. Ksenija on November 8, 2012 at 5:29 am

    this workout sounds amazing – cannot wait to give it a go!

  30. Samantha on November 8, 2012 at 6:29 am

    I tried this one today and you’re not lying about the sweat! I was drenched! A friend gave me the link to your site. Thanks for the workout. It took me 20 minutes to do but I hope to shave off 5 minutes the next time!

  31. Jacki on November 8, 2012 at 12:30 pm

    Wth the bicep curls and bar hops, are you supposed to complete 10 bicep curls and put the bar down, then do 10 bar hops? Or, are you supposed to do one bicep curl, put the bar down, hop over it, pick it back up and repeat that 10 times? Thanks!

  32. Allie on November 8, 2012 at 2:00 pm

    Thanks for posting this workout. Since I am a new mama I love that I can do this at home. I really want to buy a kettlebell what weight(s) would you recommend?

    • Fitnessista on November 8, 2012 at 3:27 pm

      i really like the 30 lb- it’s pretty versatile, but i’d recommend working with some to find which weight you would like to invest in

      • Allie on November 15, 2012 at 7:27 pm


  33. Amelia on November 10, 2012 at 3:02 pm

    My time was 17:05! I forgot 1) How challenging a simple jump rope can be and 2) How much kettle bell swings make me want to puke — in a good way. πŸ˜‰

    Side not: I did my heavy lifting leg routine prior to the above workout and ended with the sweater ab burner. HOLY COW! Great workout! Thanks πŸ™‚

  34. Cara on November 11, 2012 at 2:06 pm

    Love this quick sweaty goodness workout! Finished in 19mins! Could have been faster an didn’t have a kettle bell but it was still great!

  35. Alexis Barry on November 11, 2012 at 5:04 pm

    This looks awesome! I can’t wait to try it. I never feel like I’ve accomplished anything unless I’m drenched in sweat, and this definitely looks like i’ll be mighty sweaty! Thanks!

  36. Emily on November 11, 2012 at 7:07 pm

    This took me about 22 minutes, just timing on my computer clock. I had to take a ton of breaks, which I didn’t expect– it’s a real killer!! Love it. To finish the workout I did an extra round a little slower, and then the new ab burner. I LOVE YOUR WORKOUTS GINA!! Thanks so much for them!

    • Fitnessista on November 12, 2012 at 12:01 pm

      i’m so glad you liked it! πŸ™‚

  37. Stephanie on November 13, 2012 at 7:41 am

    17:00minutes with a 1 min break between each round. Also paired it with the six pack in a sweater ab burner! Love it!!

    • Fitnessista on November 13, 2012 at 9:28 pm


  38. Naomi on November 13, 2012 at 11:29 pm

    I did this workout today, and you weren’t kidding about the schweaty part. Holy cow! It took me 21 minutes. Those plank things really kill!

  39. Amy on November 19, 2012 at 10:05 am

    I’m not posting my time today… took me much longer with more breaks and things in between. Does the time impact the effectiveness at all?

  40. Julia on November 22, 2012 at 12:08 pm

    Such an amazing workout – quick, sweaty and perfect for Turkey Day! I wrapped mine up in 15 min, excluding warm up. Now I’m ready to gobble! Thanks, Gina!

    • Fitnessista on November 22, 2012 at 12:34 pm

      so awesome! great job πŸ™‚

  41. DB on December 3, 2012 at 4:37 pm

    I’ve been lurking on your site for awhile and finally got up the nerve to post my time…the first time I did this workout it took me, um, much longer than some of these other times πŸ™‚ Did it today in 22:38 with warm-up and cool down on my spin bike (5 min each), followed by an ab burner.

    • Fitnessista on December 3, 2012 at 4:40 pm

      whoo hoo!!! i’m so happy you got a great workout! (and hooray for stepping out of lurkdom- nice to meet you!)

  42. Vicki on December 5, 2012 at 4:17 pm

    I did this workout today while at the gym. I only did it twice, though, since I did it as an addition to my regular workout, and it still kicked my butt. This one is definitely a keeper for me! Thanks so much!

    • Fitnessista on December 5, 2012 at 6:03 pm

      awesome! so happy you liked it!

  43. Ash on December 7, 2013 at 3:15 pm

    Did this in my garage for a quick WOD while it’s 16 and icy out – 21 mins and sweaty as promised!

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