Calorie Blast Kettlebell Workout - 20 Minute Kettlebell Workout

20 Min • Total Body
  • View on YouTube
    • Training Type Cardiovascular, Kettlebell, Strength Training, Toning
    • Equipment Kettlebell


    Kettlebell training is relatively new to the United States but has actually been around for a very long time in Russia. The original kettlebell was actually part of a system to weigh goods to be sold, believe it or not. Then one day someone decided to use the weights for this scale to get in a workout, or more likely challenge his/her friends to some feats of strength.

    From its humble beginnings in Russia, modern kettlebell training is a huge part of physical training for many people across the globe. But why is it so popular? Well, in my opinion kettlebell training not only gives you a great workout but it is one of the only styles of weight training that is typically cardio based as well.

    If you take a typical Kettlebell Swing, the body is incorporating a few major drivers of the motion like the thighs, butt, and shoulders but also engages almost every other muscle in your body to control proper form, and stabilize the muscles that are doing the brunt of the work.

    On top of hitting so many muscle groups it is just plain fun! I come from a very heavy sports background so my idea of fun may be different from most but there is something deeply satisfying about the quick and ballistic nature of the exercises that fall under this training style. I know I am probably the minority on this but the cross between burning lungs, burning muscles and slinging a heavy weight around just makes me feel like a beast in the best possible way.

    So, I hope you also get that feeling when doing this routine but if not, at least you can rest assured that you are getting in a great workout.

    Workout Structure:
    - 10 Exercises
    - 2 Sets Each
    - 50 Sec Active; 10 Sec Rest

    - Kettlebell

    Warm Up / Cool Down:
    - Not Included

    Printable Kettlebell Workout:

    - Full Swing (L and R)
    - Lateral Raise (L and R)
    - Bentover Row (L and R)
    - Snatch (L and R)
    - Clean and Squat (L and R)

    This workout can burn a very different range of calories depending on how much weight you use but generally you can expect to burn 8 caloreis per minute on the low end and 17 calores per minute on the high end. This will give you a total calorie burn of 160 - 340.