Workout Details

  • Duration: 12 Minutes
  • Calorie Burn: 89-148
  • Difficulty: 4/5
  • Equipment: Dumbbell, Kettlebell
  • Training Type: Cardiovascular, HIIT, Kettlebell, Strength Training, Toning
Body Focus Total Body

Quick and Fearless Kettlebell Cardio Workout - Ultimate Fat Burn Workout for the Entire Body


This workout will make you feel strong, capable, and accomplished in under 12 minutes. I know motivation waivers on some days, and I know that life is demanding and schedules are tight, but if you commit yourself to even just these twelve minutes of sweating you're highly likely to notice a change in your entire mindset. Don't over think it, just jump in and get it done.

If you don't have access to a kettlebell, you can easily substitute a dumbbell for all of these exercises.

Each move in this fat burning workout is a demanding, dynamic challenge that weaves in cardio elements to keep your heart rate up and to help you get the most out of this short duration routine.

Choose a weight that's heavy enough to really challenge your strength, and you're going to be able to burn off a good deal of calories with this routine, as well as wake up muscles that you didn't know you had. Ladies, I know it's been said before but I'll say it again; do not avoid lifting heavy. We don't have the proper hormone levels to "bulk up", and the lean muscle that you will build with routines like this one is going to bump up your metabolism (meaning that you burn more calories, even while resting), and make you feel strong and capable - not to mention the myriad of health benefits that come with strength training, or the fact that it helps create a very attractive physique.

Workout Structure
Give the 40 second active intervals your full blown effort - don't hold back, and don't "save" a single ounce of energy. You get a nice long 20 second recovery in between each interval so there's no reason to preserve yourself. Choosing a heavy enough weight is imperative to making this routine effective and burning the most calories.

10 Intervals
40 Seconds On, 20 Off
1 Round

Kettlebell Cardio Exercises
Alternating Single Hand Kettlebell Swings
Crush Curls
Clean and Press (one full interval on each side of the body)
Halo Triceps Extensions
Burpee Jerks
Weighted Toe Touch Crunches
Lunge Drops + Rows
Two Handed Kettlebell Swings

We haven't included a warm up or cool down in this video, so you're going to want to pick one of each from our collection of videos.

We've included the amount of weight that I'm lifting for each of the exercises in the top left hand corner of the screen. Remember that this is in no way a suggestion of what you should be lifting, instead it's just to give you a rough idea of where you might want to start. The amount of weight that you lift is going to be specific to your own strengths, and will vary depending on what kind of motion you're doing and what muscle group you're engaging. Aim to choose a weight that makes those last reps (in this case, roughly the last 10-20 seconds of the interval) incredibly hard to complete - without sacrificing proper form.