Kettlebell workouts tick a lot of boxes; they’re great for building strength, explosive power, co-ordination, mobility, and can help burn some serious calories. Plus, more often than not, you’ll find one free in the gym, as many people still favour dumbbells. This kettlebell flow from Nike Global Performance Coach, David Carson, promises to fire up your major muscles in just 20 minutes, so put on your best workout shoes because you will 100% regret it if you drop this on your toe.
As well as strength and power, kettlebells are great for improving your cardiovascular fitness. In fact, according to the International Sports Sciences Association "kettlebell exercises can increase heart rate just as much as a typical cardio session". This is because kettlebell exercises work lots of muscles in the body at once, raising your heart rate, thus increasing cardiovascular intensity.
For this kettlebell workout, the aim is to try and move from one exercise to the next with minimal rest so it all flows together. Complete each exercise for the reps specified below and once you’ve finished a round, rest for 60 seconds, before repeating it again. Coach Carson suggests five rounds in total, but we won’t judge if you want to reduce this to four, or even three…Here’s the workout:
- Kettlebell swings — 10 reps
- Staggered bent-over rows — 10 reps each arm
- Squat to clean — 10 reps
- Offset push-ups — 5 reps each arm
If you enjoyed this workout, then give this other full-body kettlebell workout a try next. Again, it'll only take you roughly 20 minutes and, remember, if you don't have a kettlebell you can always use a single dumbbell. Alternatively, if you need something that's a little easier on the joints, but still works your entire body, this kettlebell workout is low-impact and only consists of walking exercises.
-
Pass the gym – build strength all over and boost your metabolism with this 20 minute dumbbell workoutGet strong, build muscle and burn fat with just a pair of dumbbells
-
Forget burpees – this 20-minute workout boosts your metabolism with no jumpingGet your heart pumping with this no-jump workout
-
Two dumbbells, 30 minutes, and six exercises to build muscle all over and a stronger coreA simple home workout to add muscle all over and boost strength
-
Tired of crunches? A fitness trainer recommends these five standing exercises for better core strength and stabilityThey're also great for improving posture too
-
One kettlebell, 10 minutes and these five exercises to build a strong core and improve postureA strong core is the gateway to better movement, fewer injuries and bigger lifts
-
Build functional strength in 30 minutes with two dumbbells and these four exercisesBend, lift and carry items easier (and look good while doing it)
-
You don’t need to run – this full-body dumbbell workout burns fat, builds muscle and boosts your cardio healthThe many benefits of lifting weights
-
Sculpt your abs and strengthen your core with this six-minute Pilates workoutIt’s a bodyweight burner that will leave your midsection on fire
