Quick Kettlebell Workouts for Busy People

HIIT

Time is of the essence.

Ask anyone in the fitness profession that works with people, and you’ll find that the most common excuse people choose to believe for their lack of fitness is……….and you’ll hear a unanimous response from the fitness pros:

I don’t have the time

We know that it’s code for lack of prioritization for these people, but perception is reality. People really do think they need 1-2 hours in order to workout. They really do think they need to get to the gym, which requires a 10 minute drive to and from the gym for most people, then they have to get home to shower, feed the kids, and then head off to work. I’m here to tell you that it does not have to be this way.

Many people nowadays even worry about having to be all put together and “look good” at the gym nowadays with all the glam squads and meat wagons at the big box gyms trying to make it famous on instagram.

There’s some really good news though. All of the above can be remedied with the use of a kettlebell. You don’t need a gym membership, you don’t need to “glam it up” or “brad-chad” it up, you’re already at home to shower afterwards, and all of this can be done, literally in under 20 minutes. How much can really get accomplished in 20 minutes you may ask? If you have to ask, it’s apparent you’ve never trained with kettlebells. It’s the best fat destroying, muscle building, and cardiovascular conditioning tool you’ll ever experience. It’s also the most economical option for nearly everyone.

Are you sold yet? Good. Because this is how I personally train myself 80% of the time, and at 36 years old, I’m leaner, stronger, and my body just feels like flexible steel. I want to share some safe, quick, and hard-hitting workouts for anyone to do who thinks they may be “too busy” to get into dangerously good shape.

Here are a couple formats with a few workouts for each one that I like to use for quick, hard-hitting kettlebell workouts for busy people.

  1.  EMOMs (Every Minute on the Minute)
  2. Ascending/Descending/Inverted Ladders
  3. 15s ON 15s OFF Protocol

3 Basic EMOM workouts to cycle through:

  • 15 Minute EMOM #1
    • Minute 1: Turkish Get-Up x 1 each side
    • Minute 2: KB Swings x 10
    • Minute 3: KB 1-Arm Rows x 8 each side
      • Cycle through 5 times
  • 15 Minute EMOM #2
    • Double KB Clusters x 4
      • “Cluster” = KB Clean + KB Squat + KB Overhead Press
  • 15 Minute EMOM #3
    • KB Racked Reverse Lunges x 8 each
    • Alternating KB Floor Press x 8 each
    • Hollow Hold x 30 seconds
      • Cycle through 5 times

3 Ladder Workouts to play around with:

  • Ascending Ladder Workout:
    • KB Swings x 1, 2, 3, 4, 5, 6, 7, 8, 9, 10
    • Burpees  x 1, 2, 3, 4, 5, 6, 7, 8, 9, 10
  • Descending Ladder Workout
    • KB Swings x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
    • KB Goblet Squats x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
  • Inverted Ladder Workout:
    • KB Single Arm Snatch x 1, 2, 3, 4, 5, 6, 7, 8, 9, 10
    • 1/2 Rack Squats x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

15s ON 15s OFF Workout Protocols 

  • Snatching: Set interval timer to 30 rounds and 15 seconds of work and 15 seconds of rest.
    • KB Single Arm Snatch (Right) x 15s
    • Rest x 15s
    • KB Single Arm Snatch (Left) x 15s
    • Rest x 15s
  • Single Limbs: Set interval timers to 32 rounds and 15 seconds of work and 15 seconds of rest.
    • Strict Press (Right) x 15s
    • Rest x 15s
    • Strict Press (Left) x 15s
    • Rest x 15s
    • Single Leg Deadlift (Right) x 15s
    • Rest x 15s
    • Single Leg Deadlift (Left) x 15s
    • Rest x 15s
  • Double Trouble: Set interval timer to 30 rounds and 15 seconds of work and 15 seconds of rest.
    • Double Clean and Press x 15s
    • Rest x 15s
    • Sumo KB Rows x 15s
    • Rest x 15s

 

Imagine if you were to just dedicate 20 minutes 3 – 5 times per week over the long haul? What kind of impact would that have on your mindset, your muscle, your fat, and you overall confidence? Quit using the tired excuse that you’re too busy and don’t have enough time and start asking the right question, which is “how do I get more efficient?”

Then proceed to learn how to use thy kettlebell. One step better, find a coach who can teach you how to use them.

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