Workout Details

  • Duration: 22 Minutes
  • Calorie Burn: 125-208
  • Difficulty: 4/5
  • Equipment: Jump Rope, Kettlebell
  • Training Type: Cardiovascular, Kettlebell
  • Video Player: View on YouTube
Body Focus Total Body

Quick Sweat Kettlebell and Jump Rope - Strength and Cardio Workout

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If you like Kettlebell workouts and you're looking for a little extra cardio challenge then this workout has you covered. In this quick 20 minute total body workout we focus a bit more heavily on the legs to make sure we are challenging the cardio as quickly as we can with such a short duration. Don’t let the length of this workout fool you into thinking it won’t be enough to get you sweaty. All you need to do is pick a challenging weight for your Kettlebell exercises and push your speed on the jump rope and you will be huffing and puffing by the time you are done.



In this kettlebell and jump rope workout we will be alternating back and forth between a 45 second round of a specific kettlebell exercise and 45 seconds of jumping rope with a 15 second break in between each. Follow along with each and feel free to make modifications to make it more fun or challenging. For example for the Kettlebell Swing feel free to alternate between single arm swings each rep. Or instead of doing a basic jump rope, try double jumps, crisscross jumps, or runner jumps to make it more interesting and challenge your coordination in different ways. Just be sure to do what you can control so you don’t trip yourself up on the rope and have to frequently restart your rope. 

If you don’t have the equipment to get this workout done don’t worry, you can easily substitute a dumbbell for the kettlebell with only minor modifications. If you don’t have a jump rope that is fine, you can easily do mock jump roping (moving like you are jumping rope just without the rope) and still get a good cardio burst.

If you want to get more out of this routine then be sure to pick as heavy a weight as you can control for the Kettlebell exercises being sure to move quickly but always under control and try to get one more repetition in after the rest buzzer which will allow for less rest between the Kettlebell and jumping rope portions. You can also choose to use a weighted jump rope for an added cardio challenge. Though they are more expensive than a basic jump rope they are great for adding more difficulty to an already great cardio exercise. Speed ropes are the easiest version to use. The light braided cord are harder to swing than the speed ropes and therefor make a bigger impact on your cardio. Who knew that there were so many jump rope options. Ha.

Workout Structure:
- Intervals of 45 on 15 off
- 5 Kettlebell Exercises
- 5 rounds of Jump Rope
- Alternating

Equipment:
- Kettlebell
- Jump Rope (optional)

Warm Up / Cooldown:
- Both Included

Workout: 20 Minutes

Warm Up: 5 Minutes (30 sec each)
- High Knee March
- Side Step and Lean
- Toe Touch Sweeps
- Squat Rotations
- Overhead Push Pull + Alt Side Lunge
- Big Arm Circles
- Alternating Lunge
- Boxer Shuffle
- Up and Outs
- Jumping Jacks

Strength and Cardio: 10 Minutes (45 On, 15 Off)
- Kettlebell Swing
- Jump Rope
- Single Arm Snatch (Left)
- Jump Rope
- Single Arm Snatch (Right)
- Jump Rope
- Rotation Lunge (Alternating)
- Jump Rope
- Goblet Squat
- Jump Rope

Cooldown: 5 Minutes (30 sec each)
- Arm Cross Stretch (Left)
- Arm Cross Stretch (Right)
- Toe Touch
- Quad Stretch (Left)
- Quad Stretch (Right)
- Inside Thigh (Left)
- Inside Thigh (Right)
- Calf Stretch (Left)
- Calf Stretch (Right)
- Cobra