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With one of my machines, we train in a really big, fancy globo gym! Personally I am not a fan of globo gyms ( I prefer old school gyms), because the atmosphere there does not look really sporty, motivating or inspiring! To me it looks more like a place to socialize and show off your new tank top! And I want to mention that I don’t sum up everybody going there, but more often than not that’s what globo gyms are about! While I was waiting, I observed the trainees, who were literally waiting in line for the cardio machines, while the weights were left untouched!

That’s when I remembered about the times when I was also this kind of a trainee- not well informed and I used to spend the beginning and the end of each workout on a cardio machine! Oh, my! If you know how much time you waste by doing this and how low is the effectiveness of this way of working out!

Tell you the truth, I have never used less time for training, than I do today and I have never felt or looked better!

In this post, you can read how I structure my workouts(HERE) and today I want to share with you, what are my favorite kind of finishers, which in my opinion substitute the need of doing cardio; it takes less time and the results are great!

I love finishing my workouts with some kind of interval swings, burpees or the prowler!

Usually I use different interval swings, and it does not take me more than 4-5 minutes to complete it!

Here are some of my favorite kettlebell finishers:

Ladder swing intervals:

60 sec swing- 60sec Rest

50 sec swing-50 sec rest

40sec swing-40 sec rest

30sec swing-30sec rest

20sec swing-20sec rest

10sec swing-10 sec rest


If you pick up the weight of the kettlebell adequately, this will be more than enough to “finish” yourself quickly! 😉 You won’t need to spend an hour on the treadmill!


10 intervals of 20sec swings:20sec rest


8 intervals of 30sec swings:30sec rest


You start by doing 10 swings on the first minute, then you increase the swings with five every other minute, until you can’t complete the swings on the minute!


50 swings for time


100 swings for time

Swings are one of my favorite exercises! They are a great exercise, just as deadlifts, but just in case you are doing them with proper technique!

Here I wrote a post about swings and the proper technique to do them!(click HERE)

In case you don’t feel like reading it, I just want to mention the key moments when doing a swing!

More often than not, people who have never done swings before, start by going forward with their knees at the beginning of the movement! This is wrong!

Instead of doing this, imagine that you have a wall behind yourself, and you are just 3 inches away from touching it! Then, move your hips back, as if you are trying to touch the imaginary wall!

Remember that swings are not squats! You do not need to squat! Don’t keep the kettlebell too low! Last week Jen Sinkler, wrote an outstanding piece about swings, from where I stole the pic below! The pic visualizes pretty good, the place where you should keep the kettlebell, when you begin the swing!

Image source:

Do not forget that swinging, comes up to the snapping movement from your hips, and not to raising the kettlebell with your arms and shoulders!

Always keep your back straight,as you would do when you perform a deadlift! For that purpose, imagine that you have a logo on the front top of your shirt and you are trying to show it to the person standing in front of you! This will guarantee you the retraction of your shoulder blades, keeping your back straight and keeping your shoulders back!

In the upper part of the swing, keep your body tight! Do not let your belly go forward! No matter what you do in the gym, always keep your butt and your belly tight! As you do when you are performing a plank!

Well, get off the treadmill and grab the kettlebell! You will save yourself a lot of precious time and your results will be ten times better!

I can’t wait to share with you a project I’ve been working on. It’s called IFS Journal- my FREE online magazine. Go ahead and subscribe for it HERE.

Download my FREE E-Book- 30 Exercises on Becoming a Wonder Woman. Download it HERE.

P.S. Don’t be a stranger and please take a minute to share this post with your friends! I’d greatly appreciate it!

Don’t forget to join my Facebook page! Thank you!


Ако статията ви е харесала, споделете я с приятелите си. Благодаря, че помагате да достигне до повече хора.

Ines Subashka

Инес Субашка е основател на IFS - зали за кондиционни тренировки и мобилност. Автор е на 6 книги за здравословно хранене и движение.

Ела да тренираш в някоя от залите ни

Предизвикай себе си и направи крачка към по-здравото си Аз. Груповите тренировки в IFS са различни – при нас броят на трениращите в група е ограничен и всеки има различна тренировка, изготвена според индивидуалните му нужди. Тренировки има през целия ден и ще намериш удобно време и локация, според графика ти. Очакваме те в IFS.

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гр. София, ж.к. Стрелбище, ул. Мила родина 36
+359 877 963 124

Зала IFS Изток

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+359 877 963 124

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I am a ‘something-searcher person” and I have devoted my life to the mission to reveal myself, to improve, to collect the pieces of puzzle in my own nature, so that to give and to receive from life as much as possible. My Life is history, full of broken dreams, falls, disappointments and finally achieved awareness, that it all depends on me and that each opportunity can be a materialized reality. We only have to think and act in a way, which will lead us on the road to its implementation. The most valuable resources we have are our time and health, and our Body is the instrument, through which we use them, to crate the world we live in. I dedicated my life to share myself, the wisdom and experience, which had left after the mistakes I had done. I am doing this in order to help people find their way, which will let them “’reinvent”’ themselves, to restore their health, confidence and trust for life. I wish they could realize their own potential. Training is rehearsal for the life itself; this is the place, where on a few square meters in the IFS you can experience each of the possible sensations- triumph, fall, disappointment, hope, will, weakness, and most of all power. The place, where in “monitoring conditions”” you can remind your body how to move correctly, how to work in your interest. Everything I have tried to achieve through IFS and the trainings is to help people bring back their consciousness, health and freedom to be who they are-without doubting. I have given myself time to re-build and to re-invent myself! Give yourself time as well. Come and train with us in IFS!