I typically split up my cardio and strength workouts, but sometimes I just don’t have the time (or energy) for an hour-long run on Monday and an hour-long weightlifting session on Tuesday. When I get the urge to consolidate and sleep for an extra hour, I love a quick combination workout that gets my heart rate up and works my muscles at the same time.
That’s the idea behind this 16-minute kettlebell workout put together by Tom Holland, MS, CSCS, an exercise physiologist and Bowflex fitness advisor. “This workout is a combination strength and cardio workout,” Tom told POPSUGAR. It’s set up in a four-exercise circuit and meant to be done with minimal rest, which keeps your heart rate up. The kettlebell adds in the strength component, Tom said. And, though short, this workout also hits all your major muscle groups: upper body, core, legs, and glutes. With a quick pace and challenging kettlebells (here’s a guide to choosing the right weight), 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
Directions: For each exercise, do as many reps as you can in one minute before going on to the next move. Once you’ve done a minute of each exercise, you’ve completed one set. Repeat for four full sets with little to no rest in between. (If you need the rest, add one minute to the end of each set.)
- Kettlebell swing
- Kettlebell squat
- Kettlebell gorilla row
- Kettlebell Russian twist
Keep reading to see how to do each move.