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New 5-Day Functional Strength & Mobility Challenge with Kayla, Doctor of Physical Therapy

Non-Stop Endurance Kettlebell Workout - 33 Minute Total Body Kettlebell Routine

33 Min • Total Body
  • View on YouTube
    • Training Type HIIT, Kettlebell, Strength Training
    • Equipment Kettlebell
    • Membership Free


    In this kettlebell workout video we have bumped up the intensity by limiting the amount of rest given.  After completing the warmup you will go for 20 minutes straight in an interval of 45 seconds of work with only 15 seconds of rest while preparing for the next exercise. You will complete 2 sets for each of five groups of two exercises with no more than 15 seconds rest at a time.

    The exercises chosen for this routine are not particularly difficult, form wise, but the limited rest and set up time makes this routine more appropriate for intermediate to advanced kettlebell users. However, beginners can easily modify this routine by taking extra time for rest and more time to get ready for the next exercise. Beginners will also want to limit the amount of weight used per exercise.

    Advanced exercisers can expect this workout to easily challenge them as long as they are utilizing the heaviest weight that they can comfortably control for each exercise. Remember when choosing a weight that form is more important than the amount of weight you lift, so be sure to use a weight that is challenging for you but not so challenging that form starts to suffer. Also, keep in mind that though this workout is designed to be done with a kettlebell, the exercises used can easily be modified to allow for the use of other forms of weight such as a dumbbell.

    As you move through this workout feel free to pause the video and take extra breaks as needed but keep in mind that the goal is to get through the workout without pausing for more than the allotted rest breaks.  If you want to couple this workout with another routine then feel free to skip the cool down and move directly into the next routine.  Just be sure to get a cool down done at some point after your daily exercise is done.

    Each exercise is done for 45 seconds with a 15 second rest period. Complete two sets of each exercise alternating back and forth in an AB, AB format.

    Squat and Press
    Figure 8 Curls

    Single Arm Swing
    Single Arm Row

    Lunge Pass
    Squat with Side Leg Raise

    Curtsy Lunge with Static Press

    Kettlebell Chop
    Kettlebell Swing

    Because of the intensity of this routine, the average calorie per minute burn is quite high even when you include the warm up and cool down.  You can expect to burn anywhere from 5.5 calories per minute on the low end, to 10 calories per minute on the high end.  The total burn for this 33 minute workout ranges from 187-334 calories.