A 30-Minute Kettlebell Workout That Hits Every Muscle in
Your Body
Get ready to strengthen and
sweat.
Looking for an
exercise routine that’ll help you build full-body strength while giving you a dose of cardio? We have a 30-minute
kettlebell workout that packs a great two-for-one punch with an interval-style
circuit full of functional, full-body strength moves.
In this
full-body kettlebell circuit you’ll be focusing on basic movement patterns,
which is a solid way to challenge all of
your muscles and make the workout super functional, ACE-certified personal
trainer Sivan Fagan, CPT, owner of Strong With Sivan, tells SELF.
Basic movement
patterns are essentially movements that you do in your everyday life, she says.
Think squatting, hinging, pushing, pulling, and carrying. Practicing basic
movements in your workout can help you perform them in day-to-day life more
efficiently and with less risk of injury. And that can pay big dividends in
tons of different scenarios, like squatting down to sit in a chair, deadlifting
to pick up a box from the floor, or carrying heavy grocery bags into the house.
Moreover,
emphasizing basic movement patterns is a stellar way to structure a workout
that’s effective and time-efficient.
“All the basic
movement patterns are big compound
movements,” Fagan says, meaning they work multiple
large muscle groups across more than one joint and thus make it easy to
challenge your entire body in a short amount of time. What’s more, basic
movement patterns require serious core engagement—including the
often-overlooked deeper muscles of your inner core—so they’re a solid choice for strengthening
your abs and related muscles too.
This particular
workout, which features those five basic movement patterns, will smoke all your
major muscle groups and provide
some cardio too, thanks to the HIIT-style
format that emphasizes bursts of intense
work followed by periods of rest. You can do this routine twice per week, Fagan
says, so long as you don’t do it on back to back days, since your body needs
time off in between sessions to recover.
Before jumping
into this workout, spend a few minutes warming up. Fagan recommends doing a mix
of shoulder joint mobility drills (like pull-aparts and side-lying open book, which involves bringing your arms together then opening them
apart) and lower-body moves (like striders and leg swings). You can also
try this five-move warm-up designed to prep you for any workout.
Ready to
challenge your entire body, get sweaty, and improve your basic movement
patterns in the process? Keep scrolling for everything you need to know about
this awesome 30-minute kettlebell workout that will get the job done.
The Workout
What you
need: Three different weight kettlebells that
range between 5 and 25 pounds. (Of course, the “right” weight varies for each
person, but you can use this range recommendation as a jumping-off point!)
You’ll need one light kettlebell for the overhead press and row; one medium
bell for the kettlebell swing and rack carry; and one heavier bell for the sumo
squat.
Exercises
- Kettlebell swing
- Single-arm overhead press
- Sumo squat
- Single-arm row
- Rack carry
Directions
- Do each move for the designated amount of
time listed below. Rest minimally in between moves (though of course take
breaks if you feel like you can’t catch your breath or your form starts to
falter).
- After you’ve done all five moves, rest 2
to 3 minutes, then repeat the circuit. Complete 5 rounds total. (For a
shorter workout under 30 minutes, feel free to complete fewer rounds.)
This explosive power movement targets your backside muscles,
including your glutes and hamstrings. Make sure you continually engage your core and drive the movement from your hips—this will protect your
spine, Fagan says. Because this is an advanced exercise, make sure you master
the basic deadlift first, advises Fagan. Make it easier by doing Romanian
deadlifts instead.
- Stand with your feet about hip-width
apart. Hold a kettlebell in your right hand at shoulder height, with your
palm facing out and elbow bent. Keep your left hand on your left hip. This
is the starting position.
- Press the kettlebell overhead,
straightening your elbow completely. Make sure to keep your core engaged
and hips tucked under to avoid arching your lower back as you lift your
arm.
- Slowly bend your elbow to lower the weight
back down to the starting position. This is one rep.
- Continue performing reps for 20 seconds,
then switch sides and repeat for another 20 seconds.
This unilateral
movement works your shoulders, triceps, and upper chest.
It’s also an excellent exercise for your entire core since your midsection has
to seriously engage to prevent you from leaning sideways or folding forward as
you press the weight overhead, Fagan says.
- Stand with your feet wider than
shoulder-width apart, toes turned out. Hold a kettlebell by the handle
with both hands at your chest. This is the starting position.
- Engage your core and keep your chest
lifted and back flat as you shift your weight into your heels, push your
hips back, and bend your knees to lower into a squat. Keep your spine long
and chest open.
- Drive through your heels to stand and
squeeze your glutes at the top for one rep.
- Continue performing reps for 40 seconds.
This squat
variation works your glutes and quads as well as your inner thighs, Fagan says. Many people find that this variation,
which involves a wide stance, feels more comfortable than traditional squats,
Fagan says.
- Stand with your feet hip-width apart,
holding a kettlebell by the handle in your right hand with your arm at
your side, palm facing towards your body. Step forward about two feet with
your left foot, and rest your left hand on your left quad. This is the
starting position.
- With your core engaged, hinge forward at
the hips, push your butt back, and bend your left knee, making sure you
don’t round your shoulders. (Your hip mobility and hamstring flexibility
will dictate how far you can bend over.)
- Gaze at the ground a few inches in front
of your feet to keep your neck in a comfortable position.
- Pull the weight up toward your chest,
keeping your elbows hugged close to your body, and squeezing your shoulder
blade for two seconds at the top of the movement. Your elbow should go
past your back as you bring the weight toward your chest.
- Slowly lower the weight by extending your
arms toward the floor. That’s one rep.
- Continue performing reps for 20 seconds,
then switch sides and repeat for another 20 seconds.
Another
unilateral exercise, this move targets your back muscles while also working
your core. Your core muscles, Fagan explains, have to stay engaged to keep your
spine from folding forward and to keep your body from rotating to the side the
weight is on as you complete the rows.
- Stand tall with a single kettlebell
between your feet, the handle running horizontally.
- Squat to grab onto the weight with your
palm facing your torso.
- Keeping your chest up and core braced,
stand up while pulling through your arm to raise the weight to your
shoulder. At this point, the weight should hang against the back of your
forearm. Your elbow should be bent and pointed straight down toward the
floor.
- Walk forward, keeping an upright torso and
resisting the urge to lean your torso to one side to counterbalance the
weight. Imagine there’s a string connected to the top of your head that’s
pulling you toward the ceiling.
- Continue for 45 seconds.
- When you’re finished, squat to place the
weight back on the floor. Repeat for 45 seconds on the opposite side. (If
you don’t have enough space to walk for 45 seconds in one direction,
simply walk back and forth in the space you have and make sure it adds up
to 45 seconds per side.)
This move is
great for core stability and grip strength, Fagan says. It especially works
your oblique muscles.
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