There are dozens of ways to get fit, and kettlebells are one of my favorites. The ingenious little device provides numerous strength training options that can also provide cardiovascular benefits, giving you a workout that burns fat and builds muscle in as little as an easy 30-minute circuit.
For our first Fitness Friday feature, we’re going to walk you through five awesome kettlebell exercises that, put together in this sequence, will work your entire body in one fast and super-effective workout.
If you want more options, including advanced movement modifications, check out our in-depth kettlebell movement series.
The Workout
5 Rounds: Work to complete each round unbroken with minimal rest between movements. If needed, take one to two minutes rest between each round.
- Pro Tip: Be sure to take the time to warm up before completing this workout. We recommend a minimum of 10 minutes of gradually increasing your heart rate through a combination of cardiovascular, mobility, technique, and ballistic stretching in preparation for the movements.
25 Kettlebell Swings
- Pro Tips:
- Choose a weight that is challenging but doable for the entire 25 reps.
- Keep your core tight through the entire movement.
- Drive through your heels on the swing. Your hips should snap up while your heels press down into the ground. Avoid coming up onto your toes.
- Beginners swing to eye level. More advanced exercisers can swing the bell overhead.
25 Kettlebell Russian Twists
- Pro Tips:
- Keeping a tight core and a neutral spine in this movement is key. If you find that your spine is rounding, you may want to use a lighter kettlebell.
- For maximum efficacy, tap the ground next to your hip with each twist. Don’t use your arms to pull the kettlebell across your body, instead twist from your shoulders to engage your core.
25 Kettlebell Sumo High Pulls
- Pro Tips:
- Take the time to get the timing of this movement right. Just like in the kettlebell swing, if you snap your hips at the right time, the kettlebell will become a bit weightless during the initial pull on the high pull movement.
- Keep your shoulder blades back and down during the pull.
- Tight core! (Are we seeing a pattern here?) Holding your core tight will protect your lower back and generate more power in this lift.
- Don’t be afraid to go heavy with your kettlebell here. Your legs have a lot of power and you may be able to lift more than you think if your form is perfect.
15 Kettlebell Push Ups
- Pro Tips:
- These are not an easy movement. Beginners should do these from their knees to ensure they are comfortable with the balance of the movement.
- More advanced exercisers can use the kettlebells to create a deficit push up if form is perfect and there are no shoulder issues.
- Use big, heavy kettlebells here for maximum stability. The bigger the bell, the less likely it will topple over if you lose your balance.
- Say it with me here — TIGHT CORE. It makes all the difference.
10 Kettlebell Renegade Rows (Each Side)
- Pro Tips:
- Don’t be afraid to use a heavy weight. This is a very challenging movement, but your back (the primary muscle in this exercise) is a very strong muscle. The bigger the kettlebell, the more stability you’ll have, and I promise you can lift it.
- If you’re feeling unstable, widen your feet. The wider your feet are, the more stability you’ll have at the top of your plank.
- Not to sound like a broken record, but keep your core tight. When you execute the row, your shoulders and hips shouldn’t be rotating or wiggling from side to side. There may be some movement, but the body itself should stay tight and still as your upper back and biceps do the work.
Suggested Playlist for Your Kettlebell Exercises
No workout is complete without a killer playlist. For these kettlebell exercises, we like the idea of some hard and heavy songs with a little motivation wrapped into the lyrics. Here are my picks for around 30 minutes of awesome:
Eminem – Till I Collapse
Rob Bailey & The Hustle Standard – Beast
Fetty Wrap – Trap Queen
Souija Boy ft Travis Barker – Crank That Remix
DJ Khaled ft Akon – We Takin’ Over
Voodoo – Bassnectar
Rob Bailey & The Hustle Standard – Beast
Fetty Wrap – Trap Queen
Souija Boy ft Travis Barker – Crank That Remix
DJ Khaled ft Akon – We Takin’ Over
Voodoo – Bassnectar
And that’s a wrap! This workout will get your heart rate up while challenging your muscles at the same time. I can pretty much guarantee that, after 5 rounds, you’ll feel a bit like a gooey pile of pudding (and that’s a good thing!)
Stay tuned for our next Fitness Friday. Be sure to let us know what you thought of this workout in the comments, and shout out any future workouts you want to see featured!