Short On Time, Big On Returns

Kettlebells Workouts

Here is a relatively short workout (under 30 minutes) but packs a high calorie burn.

I wanted to put together a quick workout that would be easy to reuse and be different depending on whatever mood I was in. This is a workout that can completely change depending on the weights used. Go for speed by using light weights or bodyweight. Go for a challenge by using heavy weights. Either way – this will get your sweating in no time.

The Warmup

20 seconds on / 10 seconds off (2x at each) (5 minutes total)

  • Jumping Jacks
  • Sumo Squats
  • Forward/Reverse Lunges
  • Inchworms
  • Shoulder/Arm Circles

AMRAP = As Many Reps As Possible (basically go through this as many time as you can in the time given)


8 minutes

  • 50 Jumping Jacks
  • 40 KB Swings
  • 30 Squats
  • 20 Seated Leg Raises (Over a Weight)
  • 10 Tricep Extensions

After the 8 minutes of work – do 10 burpees


8 minutes

  • 50 Mountain Climbers
  • 40 Lunges (20 each leg)
  • 30 Rows
  • 20 Hamstring Curls on a Stability Ball
  • 10 Pushups

After the 8 minutes of work – do 10 180 degree jumps

Core Finisher

20 seconds on / 10 seconds off (2x at each) (5 minutes total)

  • Butterfly Situps
  • Reverse Crunch w/Kick
  • Leg Drops
  • Reverse Deadbug w/Leg Lift (in a bear crawl position)
  • Plank

Remember – you can make this as easy or difficult as you want. Example – lunge with weights using a BOSU ball, pushups can be staggered, squats can be whatever kind you want. Play with it – and make it fun!

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