I typically split up my cardio and strength workouts, but sometimes I just don't have the time (or energy) for an hour-long run on Monday and an hour-long weightlifting session on Tuesday. When I get the urge to consolidate and sleep for an extra hour, I love a quick combination workout that gets my heart rate up and works my muscles at the same time.
That's the idea behind this 16-minute kettlebell workout put together by Tom Holland, MS, CSCS, an exercise physiologist and Bowflex fitness advisor. "This workout is a combination strength and cardio workout," Tom told POPSUGAR. It's set up in a four-exercise circuit and meant to be done with minimal rest, which keeps your heart rate up. The kettlebell adds in the strength component, Tom said. And, though short, this workout also hits all your major muscle groups: upper body, core, legs, and glutes. With a quick pace and challenging kettlebells (here's a guide to choosing the right weight), you'll work up a sweat and feel the moves hitting your whole body.
Directions: For each exercise, do as many reps as you can in one minute before going on to the next move. Once you've done a minute of each exercise, you've completed one set. Repeat for four full sets with little to no rest in between. (If you need the rest, add one minute to the end of each set.)
Kettlebell swing
Kettlebell squat
Kettlebell gorilla row
Kettlebell Russian twist
Keep reading to see how to do each move.
Kettlebell Swing
Image Source: POPSUGAR Photography / Maggie Ryan
Stand with your feet wider than hips-width apart, toes slightly pointing out. Squat down and pick up a kettlebell with both hands. Allow it to hang between your legs.
Bend your knees and push your butt back, keeping your back flat and your core engaged. Your knees should be in line with the toes.
Keep your abs strong and the arms straight. Press into your feet, squeezing the legs and glutes as you explode up. Extend through your hips and legs to stand, which drives the kettlebell to shoulder height.
Allow the kettlebell to swing back down, lowering back into a squat with control.
This counts as one rep. Repeat for one minute.
1 / 4
Kettlebell Squat
Image Source: POPSUGAR Photography / Maggie Ryan
Stand with your legs slightly wider than shoulder-width apart, toes pointing out, and a kettlebell between your feet.
With a flat back and your core engaged, bend your knees and push your butt back as you drop into a squat. Grab the kettlebell with both hands, keeping your arms straight.
With control, lift into a standing position, keeping your core engaged and your chest lifted. Squeeze your glutes when you get to the top.
Slowly lower back down to a squat, tapping the kettlebell to the ground.
This counts as one rep. Repeat for one minute.
2 / 4
Kettlebell Gorilla Row
Image Source: POPSUGAR Photography / Maggie Ryan
Stand with your legs slightly wider than shoulder-width apart, toes pointing out, and two kettlebells between your feet.
With a flat back and your core engaged, bend your knees and push your butt back as you drop into a squat. Grab a kettlebell in each hand.
Keep your back flat, chest up, and core engaged as you pull the right kettlebell in towards your chest. Squeeze your back muscles like you're trying to pinch a penny.
Lower the kettlebell back to the floor with control. Repeat on the left side.
This completes one rep. Repeat for one minute.
3 / 4
Kettlebell Russian Twist
Image Source: POPSUGAR Photography / Maggie Ryan
Holding a kettlebell with both hands, sit on the ground with your knees bent and your heels about a foot from your butt.
Lean slightly back without rounding your spine at all. To make the move more difficult, lift your feet off the ground slightly.
Pull your navel to your spine and twist slowly to the left, rotating from the ribs and bringing the kettlebell to your left side.
Slowly twist back towards centre and repeat the rotation to the right.
