Kettlebells are the perfect workout equipment for people who have a home gym or don’t think they have enough time to get to the gym. The reality is that you can get a lot done in a short amount of time. And if you are doing high intensity workouts with kettlebells, you can improve flexibility, strength, and get a cardio workout all in one routine.
Here are some quick kettlebell workouts you can do on your lunch break, while watching TV, or right before you hop in the shower. You’ll be surprised how much of a difference fitting in a quick workout will make in your day.
30 Minute Kettlebell Workout
For this workout, you want to make sure you’re warmed up before you start. Do at least 5 minutes of cardio of your choice. In just 30 minutes you will complete a full body workout that will have you working hard and getting back to the grind on time.
In this workout there will be 2 circuits of 5 exercises each. Each exercise will be done for 2 minutes, followed by 30 seconds of rest, and then 30 seconds of two handed swings. Rest for one minute between circuits
Circuit One
- Goblet Squats, 30 seconds of swings
- Kettlebell Windmills, 30 seconds of swings
- Single Leg Deadlifts, 30 seconds of swings
- Thrusters, 30 seconds of swings
- Bulgarian Split Squat with Kettlebell, 30 seconds of swings
Circuit Two
- Kettlebell Cleans, 30 seconds of swings
- Overhead Press, 30 seconds of swings
- Russian Twists, 30 seconds of swings
- Suitcase Carry, 30 seconds of swings
- Kettlebell Snatch, 30 seconds of swings
As you can see, circuit one focuses on the lower body and circuit two focuses on the upper body. However, both have a healthy mix of full body movements. Pick a weight that is comfortable for your fitness level.
You might want to have more than one weight handy, or an adjustable kettlebell you can use for different workouts in case you feel like going heavier or lighter for any particular exercise.
Throughout the course of this 30 minute kettlebell workout, do as many reps as you can in each set. No need to count any reps. This is a high intensity workout so you can push yourself, but take it at a pace that is comfortable for you.
When you have finished both circuits, cool down with a stretch to help return your heart rate to normal and aid in recovery of your muscles.
10 Minute Kettlebell Workout
If you are having a day where you find yourself even more pressed for time, you can try this 10 minute kettlebell workout that works your entire body. It might sound crazy that you can do an entire workout in just 10 minutes, but you will be surprised by how much you can accomplish in a time crunch.
For those days when even 10 minutes sounds like too much, this fast-paced kettlebell workout will make those 10 minutes fly by. You will be shocked at the difference 10 minutes can make in your day.
This circuit includes many dynamic full body movements for maximum calorie burning power, so make sure you are prepared with a pre-workout supplement to aid your body in this exercise.
This 10 minute kettlebell workout is perfect for getting your heart rate up, while building power and strength. Rest as needed throughout this exercise, but try to get through it stopping as little as possible for maximum benefits.
10 Minute Circuit
- Two handed Swings: 1 minute
- Turkish Get ups: 2 minutes
- One armed clean: 1 minute each side
- Thrusters: 1 minute
- Two Arm Row: 1 minute
- Overhead press: 1 minute
- Lunge with pass through: 1 minute
- Kettlebell Snatch: 30 seconds, each side
As with the 30 minute kettlebell workout, there is no need to count your reps through this circuit. Just do as many reps as you can for each set.
When you find yourself with a little more time, you can repeat this circuit for an even more intense workout. Be sure to cool down, stretch, and drink water after!
Tips for Making Fast Workouts Efficient
Lack of time is the easiest excuse for skipping a workout. Don’t let yourself get caught up in that trap. There is plenty you can do to make the most out of ten minutes in your day.
In fact, grabbing your kettlebell and using a phone app when doing your workout is one of the most efficient ways to work out.
If you’re new to kettlebell training or kettlebells in general, it is best for women to start with an 18 pound kettlebell and men with a 35 pound kettlebell. Of course, this can change depending on your fitness and experience levels.
It is important to have the right amount of weight, because going too light or too heavy can cause problems for your workout. If you don’t have enough weight the moves won’t be effective.
You also might run the risk of some muscles taking over and then not getting a dynamic workout. If you pick a weight that is too heavy you could injure yourself, and then be totally out of commission.
Conclusion
Kettlebells are the perfect workout equipment for people who are always on the go. First, you can get an effective workout in 10-30 minutes. With kettlebells, time is no longer a valid excuse for not taking care of your body.
Additionally, there are so many variations of every kettlebell move, you can constantly mix up your workout. You will never be bored. Plus, kettlebells make your workouts feel faster. Your 30 minute kettlebell workout will be over before you know it.
As you are doing a quick workout, try to push yourself harder each time. Rest when you need to, but don’t make your breaks extend your workout so much you can’t finish.
Even the busiest of people can find time for these kettlebell workouts. They may be quick, but make no mistake, they are not easy! Get ready for a sweaty and heart pumping break from your crazy schedule.
If you like this, we also have a comprehensive guide on a 30 minute dumbbell workout.
