Check off both cardio and strength with one quick and powerful workout.
A kettlebell workout is a great way to make the most of your at-home exercise routine. If you’ve been curious about kettlebells but never taken the plunge, now is a great time to do it.
Kettlebells are an investment you will certainly want to make they are versatile, portable, and taxing on the entire body during most movements and movement patterns. You can also get a good workout with a single kettlebell, which is great for anyone who has a small space to work out or isn’t into the idea of stocking their home with a bunch of fitness equipment.
The workout below will take around 10 minutes to complete each round and works your entire body. If you’ve never used a kettlebell before, I suggest starting light and slow, focusing on proper form first and foremost. The best part is you can make the workout as long as you would like by choosing the number of rounds you want to do.
The workout below is focused on total-body movements in functional patterns, ways in which we as humans move every day.
I created short intervals with various movements in sequences to keep the body moving, increase heart rate, and balance upper- and lower-body work. Moving with a kettlebell continuously for a few minutes at a time requires both cardio endurance and strength. By stringing kettlebell moves together, you can keep your heart rate high and get the most out of a shorter workout.
The workout is also focused on time instead of rep counts, this makes it easier to focus on quality versus quantity.
Here is how the workout is set up
Do two mins of each exercise:
- Standing overhead press (one min each arm)
- Kettle bell swings
- Single arm bent over row (one min each arm)
- Goblet Squat.
Rest for 1-2 mins, then repeat!
How To Do Each Move
1. Standing Overhead Press
- Stand with your feet shoulder-width apart. Grasp a kettlebell by the bell in one hand.
- Bend your knees just a few inches, and as you stand back up, press the weight straight up overhead.
- Bring the weight back to your chest height, bend your knees, and repeat.
2. Kettlebell Swing
- Stand with your feet shoulder-width apart, gripping the top of the kettlebell handle with both hands.
- Bend your knees slightly, then hinge forward at the hips to swing the kettlebell between your legs.
- Stand back up; use the momentum from your hips to swing the weight to chest height.
Single Arm Bent Over Row
- Hold a kettlebell in one hand, bending your knees into a shallow lunge, hinge forward at the hips so your torso is angled toward the floor and your back is flat.
- Keeping your body in this position, lift the kettlebell up to chest level, keeping your elbow close to your side.
- In a controlled motion, lower the dumbbell back down to the starting position.
5. Goblet Squat
- Stand with your feet shoulder-width apart, toes turned out slightly, gripping the sides of the kettlebell handle with both hands at chest height.
- Bend at your knees and hips to lower into a deep squat, bringing your butt down past your knees.
- Drive through your heels to return to standing.
Comment below if you give it a try and let me know what you think.