The kettlebell may just be a simple ball of iron, but its benefits shouldn’t be underestimated. A workout with a single kettlebell can help you burn a ton of calories, build strength, and boost muscle growth (to name a few), and that’s exactly what this workout intends to do. Get ready to blast your way through this full-body workout in just 20 minutes.
As well as making strength and muscle gains, kettlebells are a great tool for building a rock-solid core. Despite not directly targeting the midsection muscles (like you may do with crunches) most kettlebell exercises work your body through different ranges of motion. This challenges your stability, therefore requiring your core to work harder. Not to forget, by using a single kettlebell and performing unilateral exercises on one side of your body, your core will light up as it tries to remain steady and resist the weight from the other side.
If you don’t have a kettlebell for this workout you can always use a dumbbell (an adjustable dumbbell may be even better so you can switch between weights). Work your way through the six exercises below, taking a 30 to 60-second rest between each movement. Once you’ve completed all six, rest for 90 seconds, then repeat the workout two more times. Kettlebells really ramp up the heart rate, so make sure your gym water bottle is near to hand. Here’s your exercises:
-
Overhead march – 12 marches each side
-
Kettlebell swings – 12 reps
-
Kettlebell curl to halo – 12 reps
-
Single leg deadlift to overhead reverse lunge – 10 reps each side
-
Russian twist – 12 reps
-
Single arm gorilla rows – 12 reps
We’ve got plenty of other kettlebell workouts here at T3, like this five-move kettlebell workout. Not only is it a great one for burning fat, but it’s gentle on the joints too, as the workout is a variation of loaded carries (where you walk holding a kettlebell). Alternatively, if you need something that you can quickly blast through, this 10-minute kettlebell challenge made up of four compound exercises will do nicely.
Source Agencies
