One of the joys of a good kettlebell workout is that you don’t need a lot of equipment to get your heart rate up and work your body hard. If you’re looking for a quick 20-minute kettlebell workout to try on your next visit to the gym, I’ve found one worth trying – read on to find out more.
This 20-minute kettlebell workout by personal trainer Rhiannon Bailey uses a kettlebell and four different exercises to get you sweating. It’s worth getting a heavier kettlebell because you’re only using one weight. In order to select the right weight, look for a kettlebell that feels heavy in the last reps, but not so heavy that you compromise your form. The workout format is 40 seconds on, followed by 20 seconds off.
Looking for more kettlebell training inspiration? This seven-move kettlebell workout targets your legs hardthis Kettlebell workout takes 15 minutes to work your whole bodymore this A 15 minute kettlebell ab workout will burn your heart.
What is the 20 minute kettlebell workout?
If you like to read your workout before you start, here are the exercises:
Clean squat: To do a clean squat, hold a kettlebell in both hands with your feet wider than hip-width apart. Squat down, then when you return to your starting position, raise the kettlebell above your head with your arms straight, but not locked. Lower the kettlebell and repeat.
Kettlebell swings: Stand with your feet shoulder-width apart (or slightly wider), toes pointing slightly outward, and hold your kettlebell in both hands. Roll your shoulders back and down and engage your core. Lean forward at your hips while maintaining a flat back and thrust your butt back, swinging the kettlebell between your legs, then explosively thrust it forward, extending your hips. Swing the kettlebell overhead, then control the descent down.
Push-up transfers: For this exercise, start in a push-up position with one hand on the handle of the kettlebell and perform a push-up. As you come out of the push-up, slide the kettlebell under your body to the opposite side. Then hold the kettlebell in your other hand and repeat.
Russian twist extension: Holding the kettlebell with both hands, perform a Russian twist, lowering the kettlebell to the side of your body as you twist. Once you’ve completed one side twist, hold your body in a seated V position and extend both legs away from your body at the same time, before returning to Russian twists.
You’ll do each exercise for 40 seconds, followed by 20 seconds of rest, and complete the circuit five times.
Just Tried This 20 Minute Kettlebell Workout – Here’s What Happened
Like all journalists working on Black Friday, I was running out of time when I headed to the gym and grabbed a kettlebell for this workout on my lunch break. Realizing that I didn’t have long to get my heart rate up and away from my desk, I grabbed a 22-pound (10 kg) kettlebell and got to work.
I really enjoyed the format of working out for 40 seconds followed by a short rest. I’m often guilty of taking extended breaks during my workouts to scroll through Instagram or reply to texts, but 20 seconds was just long enough to catch my breath, without feeling like I wasted any time. If you’re a complete beginner, you can extend the breaks to 30 seconds on and 30 seconds off. For those really looking to up the ante, you can work for 50 seconds and rest for ten.
Despite only four moves, I felt like I had worked my body hard during this workout. The Russian twist leg extensions really blew my heart out, and I definitely broke a serious sweat in just 20 minutes. This will definitely be one I’m going to repeat, but for now, let’s get back to the best Black Friday deals.
#Minute #Kettlebell #Workout #Total #Body #Killer