A 30-minute kettlebell exercise that may hit each muscle in your physique


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Looking for an exercise routine that will help you build total body strength while giving you a dose of cardio? We have a 30-minute kettlebell workout that delivers a great two-for-one punch with an interval-style circuit full of functional full-body strength moves.

You’ll focus on basic movement patterns in this full-body kettlebell circuit, which is a solid way to challenge all of your muscles and make training super functional, ACE certified personal trainer Sivan FaganCPT, owner of Strong With Sivan, tells SELF.

Basic movement patterns are basically movements you do in your daily life, she says. Think: squat, articulate, push, pull and carry. Practicing basic movements in your training can help you perform them more efficiently and with less risk of injury. And it can pay big dividends in tons of different scenarios, like squatting to sit in a chair, lifting weights to pick up a box from the floor, or carrying heavy grocery bags around the house.

Plus, focusing on basic movement patterns is a great way to structure an effective workout. and time efficient.

« All basic movement patterns are large compound movements, » says Fagan, which means they work multiple large muscle groups over more than one joint, making it easy to challenge your whole body in a short amount of time. Plus, the core movement patterns require serious core engagement, including the often-overlooked deep muscles of your inner core, making it a solid choice for strengthening your abs and related muscles as well.

This particular workout, which includes these five basic movement patterns, will smoke all of your major muscle groups. and offer some cardio, too, thanks to the HIIT-style format that emphasizes periods of intense work followed by periods of rest. You can do this routine twice a week, Fagan says, as long as you don’t do it two days in a row because your body needs time between sessions to recover.

Before embarking on this workout, spend a few minutes warming up. Fagan recommends doing a combination of shoulder joint mobility exercises (like splits and book open sideways, which involves bringing the arms together and then spreading them apart) and lower body movements (like striders and leg swings). You can also try this five-move warm-up designed to get you ready for any workout.

Ready to challenge your whole body, sweat it out, and improve your core movements in the process? Keep scrolling for everything you need to know about this awesome 30-minute kettlebell workout that will get the job done.

training

What do you need: Three kettlebells of different weights that vary between 5 and 25 pounds. (Of course, the « right » weight varies for each person, but you can use this range recommendation as a starting point!) You’ll need a lightweight kettlebell for the overhead press and row; a medium bell for the kettlebell swing and rack carry; and a heavier bell for the sumo squat.

Exercises

  • Kettlebell swing
  • One Arm Overhead Press
  • sumo squats
  • One-arm row
  • Luggage rack

directions

  • Perform each move for the duration listed below. Rest minimally between moves (of course, take breaks if you feel you can’t catch your breath or your form starts to falter).
  • After performing all five movements, rest 2-3 minutes, then repeat the circuit. Complete 5 turns in total. (For a shorter workout under 30 minutes, feel free to complete fewer laps.)

Kettlebells we love:

Amazon Basics 10 Pound Cast Iron Kettlebell

This bell is super durable and no frills thanks to its cast iron composition.

Yes4All 10 Pound Vinyl Covered Kettlebell

Vinyl coating helps reduce noise and corrosion and gives it a splash of color.

Demonstration of the movements below are Nikki Pebbles (GIF 1-2 & 4), a personal trainer for special populations in New York City who also holds a master’s degree in psychology specializing in body image and leadership; Gail Barranda Rivas (GIF 3), a certified group fitness instructor, functional strength coach, Pilates and yoga instructor, and national and international fitness presenter; and Davi Cohen (GIF 5), a Brooklyn-based weightlifter, farmer, educator, dancer, singer, trainer and youth mentor.




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