Looking for a way to get in a killer workout for your whole body in just a few minutes? Try this kettlebell circuit. Burn mega calories and tone up in just minutes each day. Best of all, you only need one kettlebell. What are you waiting for? Get swinging now.
Beginners should set a timer for 10 minutes and complete as many rounds as possible (while maintaining good form) before time is up.
10 Kettlebell deadlifts
How to do it:
Begin by standing with your feet shoulder-width apart and toes pointed slightly outward. The kettlebell should be placed just behind your ankles. Breathe in through your nose and hinge from your hips. Grab the kettlebell and, keeping your spine neutral, press through the floor into a standing position.
10 Push-ups
Begin on your belly with palms facing down and shoulder width apart. Fully extend your arms. Bend your elbows and slowly lower your upper body until your forehead is near the floor. Fully extend your arms and repeat.
12 Kettlebell Squats
Begin by standing with legs a bit wider than shoulder-length apart. Squat and grab the kettlebell with your right hand and return to standing position. Perform three squats on the right while maintaining hold of the kettlebell. Switch to the left for another three.
Kettlebell Swings 30 seconds
Begin by standing with feet shoulder-width apart, toes pointed slightly out, and knees bent; your gaze should be straight ahead. Hold kettlebell between your legs with an overhand grip. Keeping the arch in your lower back, bend your hips back until the kettlebell is between and behind your legs; engage your glutes to extend your hips and swing the kettlebell up. Let the kettlebell swing back between your legs as you bend your hips and slightly bend your knees. Extend your hips and knees to reverse the momentum as you move right into the next rep.
Jump rope 30 seconds
You’ve got this one.
Start with a weight that allows you to complete each set with proper form, and without muscle exhaustion. Practice this circuit at least three times each week to start. You can extend the time by 5 minutes incrementally as you build strength and stamina. You should notice a difference in your body in about three weeks. So what are your waiting for? Start today.
