Kettlebell Workout: Challenge yourself with this Full Body Cardio Workout

I always love a good full body kettlebell cardio workout. It’s a great way to switch things up and make the workout more interesting and dynamic. Using a kettlebell for a full body workout is also super easy, compared to heading to the gym and wondering what machines you should do or where to find them. Machines at the gym can also sometimes be monotonous or intimidating, and not very exciting in my opinion.

What is a Kettlebell?

A kettlebell has one large spherical weight with a thick handle on top, versus a dumbell which has the handle between two weights on either side. They can be used interchangeably, but the great thing about a kettlebell is that they are perfect for explosive, ballistic moves, targeting multiple areas of the body while improving stability and boosting endurance.

Most gyms have plenty of kettlebell weights to choose from, or you can get some for your home, like this colorful set or this Bowflex adjustable kettlebell (super cool, I want one now!), and do this workout from there.

How to choose the right kettlebell weight

Depending on your experience in the gym, it’s important to choose the right weight to get maximum results and stay safe.

Choosing your kettlebell weight can also depend on the type of exercise you are doing, ballistic or grind, defined below.

Ballistic Exercises: These are fast, explosive moves exhibiting high velocities over a short period of time, with a wide range of motion. Because these are usually high-intensity cardio moves, I go with lighter weight, but enough to keep the tension strong.

Grind Exercises: Slower, controlled moves using tension throughout the movement to focus on a specific muscle group. I go heavier on these exercises to challenge myself and build strength.

Learn more about ballistic and grind exercises in this article.

Make sure that you are practicing the proper form as well. Some kettlebell exercises can be bad on the back if they are not performed correctly. (Since I am not a certified personal trainer, make sure you are listening to your body and seeking out professional help at the gym or online if you have any questions before beginning.)

Why I love this kettlebell workout

Kettlebell workouts have so much to love. But the main thing I love about this full body kettlebell workout is that it’s a mix of cardio and strength. The transitions are easy to get from one to the other keeping the supersets quick and intense. And there isn’t a lot of moving around. Whether you’re at the gym, or at home, you can set up in a small space to accomplish this workout. It’s also a great way to switch things up, keep things fun and dynamic, and give you an amazing full-body, cardiovascular workout.

This particular workout is fast-paced, with very little breaks, making each block into a superset. It has a mix of cardio and weight-training exercises to keep your heart rate up throughout the workout.

You can choose the intensity of the workout by going heavier with weights on some of the exercises, or repeating each block 2-3 times. It’s great to do this workout with an assortment of weights so you can keep perfect form while also challenging yourself.

What is a superset?

A superset is a set of two or more exercises that are performed back-to-back without any break. With these kettlebell exercises, it keeps the heart rate high, making it a more intense, sweat breaking workout.

The Workout

During this workout, each block of exercises (or superset) includes 4-5 moves that should be performed one after the next. The only “breaks” being getting into the proper form and choosing the right weight. Block one focuses more on lower body, while block two focuses on upper body, and the final block focuses on core.

Repeat each block at least two times before moving on to the next one.

Block 1

Repeat 2x:

12 Kettlebell Swings
12 Squat to Shoulder Presses
12 Lunge Cross Throughs (alternating)
20 Mountain Climbers
20 Jumping Jacks

Block 2

Repeat 2x:

12 Kettlebell One Arm Snatches (both sides)
12 Kettlebell Deadlift + Upright Rows
12 Bent Over Row with Tricep Kickbacks (both sides) Tip: Go a bit lighter on this one to start
20 High Knees
20 Star Jacks

Block 3

Repeat 2x