Workout Details

  • Duration: 7 Minutes
  • Calorie Burn: 50-80
  • Difficulty: 4/5
  • Equipment: Kettlebell
  • Training Type: Kettlebell, Strength Training
  • Video Player: View on YouTube
Body Focus Total Body

Metabolism Boosting 5 Minute Kettlebell Cardio Workout

Some days it's harder to find time to exercise than others but you have no excuse to not get a quick metabolism bump with this quick 5 minute kettlebell workout. Do it on your lunch break, as soon as you get home or just before you leave the house in the morning. Or even better do it all three of those times for a total of only 15 minutes of exercise but a bump in metabolism all day long.



If you have done any of our other videos you have probably come across us talking about the "after burn" effect of high intensity interval training and strength training. Though this workout does not classify as interval training it still has a very similar effect.  Because of the intensity of this non-stop workout and the fact that it also acts as strength training, it can increase your metabolism not only while you are doing it but also in the hours that follow. The duration of the after burn effect is dependent on how hard you push yourself but can last for up to 24 hours or more for this particular video.  

If you complete this video just once and challenge yourself to use the heaviest Kettlebell you can handle with good form then you can easily burn up to 80 calories in just 5 minutes, but when you take into account the after burn effect that can easily double over the course of the day. Add in another two rounds of this workout video evenly spaced throughout your day and you can get an immensely effective workout in just 15 minutes of total exercise.

If you do happen to have more than 5 minutes to spare then you can easily use this quick routine in addition to other videos to focus on multiple areas of the body, and multiple styles of training.  After all when you change up your workouts frequently you can actually force your body to expend more calories while doing them, than you would if you always do the same routine over and over.

With this workout you can expect to burn anywhere from 10 calories per minute on the low end and up to 16 calories per minute on the high end, giving you a total expenditure of 50 to 80 calories during the actual routine but don't forget the after burn effect that this type of training can provide which can double your burn over the next 24 to 48 hours.


The following is a brief description of the exercises used in this video and the order they were used.


Metabolism Boosting Kettlebell Cardio Workout
(Do each exercise for 30 seconds with no rest breaks in between)

  1. Goblet Squat
  2. High Pull (Left Arm)
  3. Snatch (Left Arm)
  4. High Pull (Right Arm)
  5. Snatch (Right Arm)
  6. Single Arm Swing (Alternating)
  7. Halo (Alternating Directions)
  8. Swing (Both Hands)
  9. Clean and Press (Left Arm)
  10. Clean and Press (Right Arm)

This video does not include a warm up or a cool down so be sure to add both on your own.