A 30-Minute Kettlebell Routine That Works Every Muscle

Kettlebells are like the swiss army knives of weights—they do it all. Not only can they help you work more muscles in half the time, they also do double duty for both cardio and strength. This routine is no exception.

In just 30 minutes, you'll work your upper body, lower body, cardio, and core. Fitness instructors Pace and Go will walk you through 5 sets with a 30-second rest between each. There's so much variety you'll never get bored. Plus Pace and Go offer some valuable advice during the rest periods on ways to form healthier habits. (And they're actually doable, which is really motivating.)

The first step is to grab a mat and a kettlebell. If you're unsure of what weight to use, choose one between 8 kilograms (18 pounds) and 16 kilograms (35 pounds). Then press play.

To recap, there are 5 sets with a 30-second rest between each set.
Each exercise must be completed for 30 seconds, followed by 30 seconds of single arm kettlebell swings.

1st Set:
Clean, Squat, Press
Twist and Arm Extension
Lateral Jump and Tap
Wide-Leg Sit-Up

2nd Set:
Reverse Lung With Swing Pass
Triceps Extension
High Skip and Tap
Side Bend

3rd Set:
Deadlift
Kettlebell Snatch
Power Squat
Seated Wood Chop

4th Set:
Ninja Lunge
Bent-Over Row
Lateral Jump
Half Moon Crunch

5th Set:
Forward/Backward Jump With High Pull
Swimmer
Woodchop
Kneeling Half Moon

Looking for more short and effective at-home workouts? Grokker has thousands of routines, so you’ll never get bored. Bonus: For a limited time, Greatist readers get 40 percent off Grokker Premium (just $9 per month) and their first 14 days free. Sign up now!

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