It’s Friday which means you get something for free! Today’s freebie is a killer workout and it’s very versatile. What I mean by that is, you can do this workout with a kettlebell, dumbbell, gallon of water or even a small child in just under 30 minutes. This workout will get your heart rate very high and then drop it back down low so that your burn more calories for the 24 hours following this workout. It isn’t easy and you should be sore the next day (if you use appropriate weight), but it is extremely effective.