Workout Details

  • Duration: 5 Minutes
  • Calorie Burn: 42-73
  • Difficulty: 3/5
  • Equipment: Dumbbell, Kettlebell
  • Training Type: Kettlebell, Strength Training, Toning
  • Video Player: View on YouTube
Body Focus Lower Body

Kelli's 5 Minute Kettlebell Workout for Butt and Thighs — Fast & Effective Kettlebell Workout Video

In just 5 minutes you're going to stoke up your metabolism and give your glute and thigh muscles a good working over. This is a fun workout that's over before you even realize your exercising, but if you move with conviction and choose a weight that challenges you, you will break a sweat in even that short amount of time. I really liked this quick routine and ended up doing a couple of extra rounds of it before I had to be sitting at the computer for the rest of the day; you can do the same if you want more of an endurance challenge and a higher calorie burn.

Kettlebell training takes some time to get used to and it's not necessarily ideal for people who are new to exercise. When you start working your way into kettlebell routines, it's important to focus on form and lift a light weight (at least until you master form) in order to help avoid injury.

Workout Structure
5 Minute Kettlebell Workout
45 Seconds on, 15 seconds off, x 5
Warm up and cool down not included
You will need: A kettlebell or dumbbell

Printable Kettlebell Workout
Kettlebell Swings
Clean & Press (repeat on both sides of the body)
Reverse Lunges (alternating)
Squat + Curl + Overhead Press

Make sure that you start off with a warm up before you jump right in, and finish off with a cool down and stretch. This quick workout makes for a great addition to the end of a strength training workout for the lower body, or at the end of a cardio workout, before you cool down and stretch. Do this short workout for 2-4 rounds to burn even more calories and push your cardiovascular endurance further.

If you have a really cramped schedule and don't have time for 30-60 minute workout sessions, you can also do this routine multiple times throughout the day in order to bump up the calorie burn and get multiple metabolism boosts throughout the day. Again, it's always important to never start into intense exercise suddenly or come to an abrupt stop - always include at least a brief warm up and cool down.