Forge Strength & Fitness With This 15 Minute Kettlebell Workout

Introduction | Benefits of kettlebell training | Best competition kettlebell | 15 Minute Kettlebell Workout

A woman lifting a 1.5 pood kettlebell as part of a 15 minute kettlebell workout.

If you’re looking for a short sharp training session to start the day or squeeze into a lunch break this 15 Minute Kettlebell Workout is for you. Comprised of just three functional exercises this workout will activate every muscle in your body.


“Not a single sport develops our muscular strength and bodies as well as kettlebell athletics,”

The Russian Kettlebell Challenge


While the kettlebell exercises engage the major muscles the body weight exercise will get your heart rate. This combination of muscle-building and pulse-rate-raising exercises ensures that in 15-minutes you’ll get a complete workout.


The functional kettlebell movements and callisthenic exercise together transform this training session into a superb Metcon workout. Metabolic conditioning workouts (Metcon for short) were made popular by CrossFit. Typically performed at high intensities, Metcon workouts offer a great way to improve fitness, burn fat and build a leaner body.


Related: Try These 21 CrossFit WODS

Some benefits of training kettlebells, calisthenics and Metcon

Improved muscular endurance
Strength gains
Whole-body fitness development
Fat-loss and better muscular definition

 

Best kettlebells on Amazon

Gorilla sports kettlebells are a favourite among trainers and fitness enthusiasts. Constructed from one-piece cast steel Gorilla competition kettlebells are literally bomb proof. They are made to the National and International Kettlebell Sports requirements. This means that regardless of the kettlebell weight the size is the same. Also, the handles of gorilla sports kettlebells have been polished as smooth as glass which will reduce blisters and abrasions. For the quality these are cheap kettlebells.


8kg kettlebell | 12kg kettlebell | 16kg kettlebell (1 pood) | 20kg kettlebell | 24kg kettlebell (1.5 poods) | 28kg kettlebell | 32kg Kettlebell (2 poods)

 

How it works

It’s easier to think of this 15 minute kettlebell workout as three training sessions in one. Firstly, set a 5-minute countdown timer. Then, starting at the first exercise, kettlebell swings, you are to progress up the repetition pyramid: 1rep, followed by 2reps, then 3 and so on as far as possible until the buzzer sounds.


However, there’s a small catch. After every step you take up the pyramid you are to ‘down’ your bell and perform 1 burpee. Yep, you read that right: on completion of each kettlebell set pop into a burpee before moving on. Here’s what this should look like:

A diagram that demonstrates how this 15 minute kettlebell workout is to be completed.

Equipment


 

15 Minute Kettlebell Workout

Quick workout recap: after a good warm-up (10-minutes rowing/skipping/cross-trainer) set a 5-minute countdown timer. Starting with kettlebell swings work up the repetition pyramid. As you do make sure to perform one burpee between each set. Use the tables below to keep track of your progress.


1: Kettlebell Swings

  1. Hold the kettlebell between your legs, palms facing inwards, feet a little over shoulder-width apart.

  2. Keeping the back straight pull the kettlebell back and, using your glutes, propel the kettlebell forward until it’s level with your shoulders.

  3. Ensuring to keep your core engaged throughout the movement, allow the kettlebell to return to the start position and repeat.

A diagram that shows how the pyramid sets of this 15-minute kettlebell workout are to be completed. The diagram shows ascending repetitions of kettlebell swings and burpees.

2: Kettlebell Thruster

  1. Standing over the kettlebell, take a reverse grip of the handle. In one clean movement swing upturn the kettlebell and hold it in front of your chest. In this position the base of the kettlebell should be facing the ceiling.

  2. Keeping your back straight squat until your knees are in a 90ᵒangle.

  3. Power out of the squat ensuring, as you do so, to push the kettlebell high above your head. From the outstretched position lower the kettlebell back to your chest while simultaneously sinking into the next squat.

A diagram that shows how the pyramid sets of this 15-minute kettlebell workout are to be completed. The diagram shows ascending repetitions of kettlebell thruster and burpees.

3: Kettlebell Clean to Press cycle

  1. Standing over the kettlebell with a shoulder-width stance (or slightly wider), grasp the kettlebell and, in one fluid movement, swing it back and execute a clean. In this position the kettlebell should be resting in the nook of your arm.

  2. Taking a shallow dip at the knee use your quadriceps to get a bit of momentum in the kettlebell. Assist the upward flight of the kettlebell with shoulder and arm strength.

  3. From here return the kettlebell back to the original start position but ensure to change hands between the legs so that you can perform the next repetition on the opposite side. Keep the cycle going continuously for 20-seconds.

A diagram that shows how the pyramid sets of this 15-minute kettlebell workout are to be completed. The diagram shows ascending repetitions of kettlebell overhead press and burpees.

 

Enjoyed this workout? Has it left you hungry for more? The Hungry4Fitness Book of Circuits Vol. 1 is packed to bursting with 50 tried and tested workouts and circuits.

Circuit training is one of the best forms of physical exercise for maintaining and increasing overall-fitness. A well designed circuit will provide a great cardiovascular workout, strengthening the heart and lungs in the process, whilst also improving muscle endurance and developing functional strength. This unique combination, of fat burning and muscle building, which singular exercises, such as running, cycling, swimming or weights cannot give, will help to sculpt a lean defined physique.



 

(As we are very interested in user experience here at Hungry4Fitness, we would be very grateful if you could take a few seconds out of your day to leave a comment. Thanks in advance!)


Blog Author

Adam Priest, former Royal Marines Commando, is a personal trainer, lecturer, boxing and Thai boxing enthusiast.

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