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- Strengthen Your Arms, Glutes, and Core With This 16-Minute Kettlebell Workout
Strengthen Your Arms, Glutes, and Core With This 16-Minute Kettlebell Workout
by
maggie ryan
Getty / FatCamera
Kettlebell workouts combine both cardio and strength, which makes them great if you’re short on time. Not only do they get your heart rate up, but they also target all your muscles at once in just one workout session. If you’re looking for a quick kettlebell workout that’s good for beginners, try this 16-minute, full-body 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,” Holland tells POPSUGAR. It’s set up as a four-exercise circuit and meant to be done with minimal rest, which will keep your heart rate up. The kettlebell adds in the strength component, Holland says. Though short, this workout will hit all your major muscle groups: upper body, core, legs, and glutes. With a quick pace and a challenging kettlebell weight (here’s a guide to choosing the right weight), you’ll work up a sweat and feel the moves hitting your whole body.
16-Minute Cardio–Strength Kettlebell Workout
Equipment needed: Two kettlebells; I used Bowflex adjustable kettlebells. If you don’t have kettlebells, grab two dumbbells, anywhere from three to 25 pounds.
Directions: For each exercise, do as many reps as you can in one minute before going on to the next move. After completing all four exercises, you’ve completed one set. Repeat for a total of 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.
POPSUGAR Photography / Maggie Ryan
Kettlebell Swing
- Stand with your feet wider than hip-width distance 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 your toes.
- Keep your abs strong and your arms straight. Press into your feet, squeezing your 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 your legs back into a squat with control.
- This counts as one rep. Repeat for one minute.
POPSUGAR Photography / Maggie Ryan
Kettlebell Squat
- Stand with your legs slightly wider than shoulder-width distance 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.
POPSUGAR Photography / Maggie Ryan
Kettlebell Gorilla Row
- Stand with your legs slightly wider than shoulder-width distance 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 toward your chest.
- Lower the kettlebell back to the floor with control. Repeat on the left side.
- This completes one rep. Repeat for one minute.
POPSUGAR Photography / Maggie Ryan
Kettlebell Russian Twist
- 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 your ribs and bringing the kettlebell to your left side.
- Slowly twist back to the center position, then do the same rotation to the right.
- This completes one rep. Repeat for one minute.