POPSUGAR

Strengthen Your Arms, Glutes, and Core With This 16-Minute Kettlebell Workout

Apr 14 2022 - 9:50am

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 [1], 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 [2], 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 [3]), 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 [5]. 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.)

Keep reading to see how to do each move.

Kettlebell Swing

Kettlebell Squat

Kettlebell Gorilla Row

Kettlebell Russian Twist


Source URL
https://www.popsugar.com/fitness/16-minute-kettlebell-workout-for-strength-cardio-46825760