Kettlebell workouts can challenge your whole body. Try this 20-minute kettlebell workout—that requires just one kettlebell—that combines cardio and strength.
Check off both cardio and strength with one quick and powerful interval workout. If you want a kettlebell workout that builds strength, leaves you breathless, and supports long-term health, we've got a routine that covers it all in about 20 minutes.
With just one weight, you can train your entire body through dynamic, functional movements that build muscle, elevate your heart rate, and even help support bone density over time. Another major perk: you don’t need a lot of equipment. A single kettlebell can go a long way, which makes it a great option for anyone working out at home or looking to keep their routine simple. And while kettlebells and dumbbells can sometimes be used interchangeably, the kettlebell’s unique design—a handle attached to a weighted ball—allows for swinging, flowing movements that dumbbells can’t replicate. When you hold the kettlebell with the ball up, there’s also an added stability challenge because the weight naturally wants to tip one way or the other, forcing your body to work to resist that movement. “Kettlebells are versatile, portable, and taxing on the entire body during most movements and movement patterns,” Lacee Lazoff, a trainer at Fhitting Room in New York City, tells SELF. “Just holding a heavy bell at the chest is an effective way to strengthen the core, back, arms, and shoulders.” To take full advantage of the kettlebell, we asked Lazoff to put together a quick and effective workout routine you can do with just a single bell. The workout below takes about 20 minutes and works your entire body. If you’ve never used a kettlebell before, Lazoff suggests starting light and slow, focusing on proper form first and foremost. “This workout is focused on total-body movements in functional patterns—aka ways we move in everyday life,” Lazoff says. “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, she adds. By stringing kettlebell moves together into an interval workout like this one, you can keep your heart rate high and get the most out of a shorter workout. You’ll notice that some bodyweight-only moves are mixed in throughout the routine. That’s to give your grip, forearms, core, and shoulders a short break from the weight—something you’ll likely appreciate after a few rounds. The kettlebell workout is also structured by time rather than rep counts. Lazoff, who demonstrates the moves below, says this can help you focus on quality versus quantity. What you need: One kettlebell that feels medium-to-hard for your moves. Have a lighter kettlebell at-the-ready if you feel like the weight is too heavy or your form is falling apart. You’ll use a kettlebell for each circuit , and just your bodyweight for the warmup. Warm up World’s Greatest Stretch Start standing, then step your right foot forward into a deep lunge. Place both hands on the floor inside your right foot. Lower your left knee to the ground . Bring your right elbow down toward the inside of your right foot, feeling a stretch in your hips. Then rotate your torso and reach your right arm up toward the ceiling, following your hand with your eyes. Bring your hand back down and repeat for 30 seconds on both sides. Alternating Lateral Lunge Stand tall with feet wider than shoulder width apart, toes angled slightly out, hands clasped together at chest level. Shift your weight to the right, while sitting into a right side lunge. You should feel a stretch on the inside of your left leg. Hold for a moment, then repeat on the other side. That’s 1 rep. Continue for 10–12 reps. Cat-Cow Start on all fours with your shoulders over your wrists and hips over knees. Take a slow inhale, and on the exhale, round your spine and drop your head toward the floor for cat posture. Inhale and lift your head, chest, and tailbone toward the ceiling as you arch your back for cow. This is 1 rep. Continue to repeat for 10-12 reps. Hip Switches Sit with legs out in front of you in a wide stance, feet pressed firmly into the ground. Arms are straight with palms pressed into the ground behind you on either side of your hips. Keeping your butt and hands on the floor, drop both knees to the right. Pause for a moment, then bring knees up and over as you drop them to the left. That’s 1 rep. Continue for 10–12 reps. Sample routines Circuit 1: Kettlebell Swing — 30 seconds Forearm Plank — 30 seconds Jump Squat to Reverse Lunge — 30 seconds Repeat three times. Circuit 2: Squat With 3-Second Hold — 30 seconds Push Press — 30 seconds Thruster — 30 seconds Repeat three times. Circuit 3: Dead Clean — 30 seconds right side Lateral Lunge — 30 seconds right side Bent-Over Row — 30 seconds right side Dead Clean — 30 seconds left side Lateral Lunge — 30 seconds left side Bent-Over Row — 30 seconds left side Repeat two times. Circuit 4: Kneeling Halo With Twist — 30 seconds Around the World Lunge — 30 seconds Walking Push-up — 30 seconds Repeat three times. Take anywhere from 30 seconds to two minutes to rest in between each circuit. How to do each move
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