Kettlebell workouts are a mix of strength training and cardio, says Tina Tang, a StrongFirst-certified kettlebell instructor and personal trainer. "It takes a lot of effort to perform weighted lifts, and by doing the exercises without stopping, you'll also crank up your heart rate." Tang recommends starting with a kettlebell that weighs 35 to 44 pounds (16 to 20kg). Complete as many rounds as possible within 15 minutes.
Workout:
- 10 kettlebell swings: Start in a deadlift position, grasping the handle with both hands. Then, thrust your hips forward, letting the kettlebell extend naturally until it's in front of your chest. Keep your elbows locked through the movement and lower the weight back to the starting position. If you're already comfortable with kettlebell swings, extend the swing to overhead.
- 10 kettlebell squats: Grip the handle of the kettlebell with both hands, holding the weight to your chest. Keeping your feet slightly wider than shoulder-width part and your back straight, drop down as low as possible, then push up through your heels to the starting position.
- 10 kettlebell overhead press: Hold a kettlebell in your right hand, with the weight resting on the back of your wrist, tucked in front of your shoulder. Extend your arm toward the ceiling, pushing the weight over your head. Return to the starting position. Perform five reps with each arm.
