Cardio and Kettlebell Circuit: the Perfect Exercise Combination!


a man performing kettlebell and cardiovascular exercises

It’s not up for argument. Cardio and kettlebell make for a near perfect unification of exercises. The cardio takes care of the heart and lungs while the kettlebell works one’s external musculature. This highly effective exercise tag-team will ensure a whole-body training experience.


How it works

After completing a 10-minute, whole-body, cardio-based warm-up, set a 30-minute countdown timer on a rower. (If you don’t have access to a rowing machine replace it for any cardiovascular exercise: running, cycling, skipping – even swimming if you’ve got access to pool.) For the allotted duration you are to cycle through the circuit (below) as many times as possible. The aim is to try and complete one lap within 5-minutes.


Remember: this circuit can be completed at home. ‘But what if I don’t have the kit?’ Not a problem. All the exercises that feature in this circuit can be substituted. Just try to ensure that the replacement exercises will provide an equal physical challenge. Really, the essence of this session sees us sustaining moderate to high-intensity cardio output for about a minute before completing 10 controlled repetitions of a strength exercise – which is supposed to act as rest.



Key points

  • Ensure that the warm-up is not included within the overall time.

  • Complete the circuit as many times as possible inside 30-minutes.

  • Work through all exercises in the order shown.


Equipment



Warm-up


1500-metre row
10 down to 1 kettlebell swings