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Would you like a good and fast workout that you can do without going to the gym? Well, this 15-minute kettlebell exercise is the best way for you. It is not time-consuming, very effective, and requires only 2 kettlebells, which can be easily kept at home.
Why Kettlebells are the Best
Kettlebells are very good at providing dynamic resistance, they are excellent for the full-body workout. Kettlebells are multi-muscle trainers and make your heart rate soar in a short time, which is one of the effective ways for fat oxidation and strength development. With just a few select movements, you can achieve the whole body workout in less time than it would take you to scroll through a social media feed.
Equipment
You must have two challenging kettlebells to work with—you should be tired, but not in pain, by the last several reps. Not sure where you stand with weights? Go with a weight that makes one interval at 45 seconds a slightly hard work.
Plan of the Workout
This workout is done in the interval training format: you work at high intensity (HIIT) for 45 seconds, followed by a 15-second rest. Do the circuit 3 times in total if you have only 15 minutes. Go for 4 rounds and thus 20 minutes if you fancy a tougher challenge. Do 6 rounds for 30 if you are up for it.
Five Moves to Work the Whole Body with Kettlebells
1. Bent Over Row
Slightly bend at the hips, knees, and back and keep your back in a neutral position. Pull the kettlebells if your hands up to your chest, keeping the shoulder blades tight. Go down slowly and do the same thing again. Upper back and arms engaged.
2. Single-Leg Reverse Lunge
Lunge back while elevating the kettlebells next to the body. Descend to the floor with your rear knee reaching the closest point to the ground. Push off the heel of your leading leg to go back to the starting position. Lunge again! The exercise is excellent for the glutes, hamstrings, and balancing the body.
3. Sumo Squat to Upright Row
Spread your feet wide apart, juggle the bells, and squat down. Then, continue by leaping up and merely raising the bells to the level of your chest. Your quads, inner thighs, and shoulders are the points that need to be concentrated on.
4. Thruster (Squat to Overhead Press)
Start with the weights at your shoulders. The next step is to squat to the lowest point possible, and then vigorously elevate the weights up in the air. This exercise is a one-stop shop for your glutes, core, and shoulders in terms of endurance.
5. Russian Twist
Take a seat on the floor, get back and form a V-shape, and take one kettlebell. Twist your upper body to each direction and touch the kettlebell on the floor. It really hits your obliques and core.
Tips for Success
- Always keep your core in tension through every single exercise, so that beside of the protection of the spine you are able to build up the power of it.
- The main focus should not be on the speed of the repetitions. Instead, one should concentrate on the correct form and the control over every action.
- Don t forget that it’s always possible to change the weights, time, or both until they match your current fitness level.
Why You Should Try This Workout
This kettlebell circuit is not only a time-saver but also guarantees high efficiency as it strengthens your body and melts fat through a combo of strength and cardio. No matter if you are a parent who has your hands full, an office worker who works online, or someone who is really preparing to make a good start of the day, with this routine, you have it all completed.
Ready to Start?
Only 15 minutes and a bit of motivation are what you need. Get the kettlebell workout we provided below and do it as part of your weekly schedule. Just pay attention to the visible improvement in your strength and stamina.
Doing this workout-type and need some further training session recommendations? Besides this, you can also get info on our other fast-paced kettlebell workout sand above all, our sincere advice on home fitness plans via our blog.
