Killer Kettlebell Workouts for Strength & Conditioning in 30 minute or less
The strength and conditioning tool of choice for many top athletes, kettlebell training has proven itself to be more than just a passing fad in the fitness world. Why? Because it gets results.
Kettlebell workouts emphasise athleticism and efficiency. There’s no need for a gym membership or expensive equipment – you can increase muscular endurance, lose fat, and build muscle size and strength with just one kettlebell.
Key benefits of kettlebell training:
- More effective and time-efficient for fat loss than long, slow (boring) steady-state cardio.
- The off-centred weight of a kettlebell will force you to use more stabilizer muscles and work the targeted muscles through a longer range of motion.
- Functional training that enhances sports performance and athleticism.
If you’re a strength training addict who thrives on new ways to challenge the body, push your training program to the next level by incorporating kettlebells into your weekly schedule. Developed by Jason Griggs, certified personal trainer and Australian Institute of Kettlebells kettlebell trainer, these time-efficient, ball-busting workouts will have you seeing results in less than 30mins per session.
Spoke and wheel:
Spoke and wheels are great for generating a high calorie burn and really boosting your metabolism for a long period of time without having to put in hours of work.
How: You have 6 exercises all done for their designated reps and in between those exercises you have a dynamic move performed for each time frame listed. Once you have completed the round rest for the time stated and do any other rounds listed.
| Beginners: |
|---|
| Kettle bell push ups x 10 |
| 20 seconds alternating swings |
| Rack squat x 8 each side |
| 20 seconds alternating swings |
| 2 handed bicep curl to shoulder press to tricep extension x 8 |
| 20 seconds alternating swings |
| Racked lunges x 8 each side |
| 20 seconds alternating swings |
| Push press x 8each side |
| 20 seconds alternating swings |
| Seated Russian twist x 10 |
| 20 seconds alternating swings |
| Rest for 1 minute and complete 2 rounds |
| Intermediate: |
|---|
| Kettle bell push ups x 20 |
| 40 seconds alternating swings |
| Rack squat x 12 each side |
| 40 seconds alternating swings |
| 2 handed bicep curl to shoulder press to tricep extension x 12 |
| 40 seconds alternating swings |
| Racked lunges x 12 each side |
| 40 seconds alternating swings |
| Push press x 12 each side |
| 40 seconds alternating swings |
| Seated Russian twist x 16 |
| 40 seconds alternating swings |
| Rest for 1 minute and complete 3 rounds |
| Advanced |
|---|
| Kettle bell push ups x 30 |
| 1 minute alternating swings |
| Rack squat x 15 each side |
| 1 minute alternating swings |
| 2 handed bicep curl to shoulder press to tricep extension x 15 |
| 1 minute alternating swings |
| Racked lunges x 15 each side |
| 1 minute alternating swings |
| Push press x 15 each side |
| 1 minute alternating swings |
| Seated Russian twist x 20 |
| 1 minute alternating swings |
| Rest for 1 minute and complete 4 rounds |
Tabata rounds:
Tabatas are fantastic if you’re short on workout time but want to get in a huge burn.
How: Tabatas work off a 20 seconds sprint 10 seconds rest protocol. What you will do is follow this method for however many times it list beside each exercise before moving on to the next one
| Beginner: |
|---|
| Woodchop x 4 each side |
| Seated Russian twist x 8 |
| Single arm push press x 2 each side |
| Kettle bell squat thrust x 4 |
| Kettle bell push ups x 4 |
| Kettle bell burpee x 4 |
| Intermediate: |
|---|
| Woodchop x 4 each side |
| Seated Russian twist x 8 |
| Single arm push press x 2 each side |
| Kettle bell squat thrust x 4 |
| Kettle bell push ups x 4 |
| Kettle bell burpee x 4 |
| Rest for 1 minute and do 2 rounds |
| Advanced: |
|---|
| Woodchop x 4 each side |
| Seated Russian twist x 8 |
| Single arm push press x 2 each side |
| Kettle bell squat thrust x 4 |
| Kettle bell push ups x 4 |
| Kettle bell burpee x 4 |
| Rest for 1 minute and do 3 rounds |
Metabolic circuits:
Intense, effective and efficient, metabolic circuits are a huge fat burner and have the benefit of raising your Excess Post-exercise Oxygen Consumption (EPOC) which means you’ll continue to burn more calories after the workout is over.
| Beginner: |
|---|
| Single arm swings x 15 each side |
| Goblet squat x 12 |
| Kettle bell push up x 15 |
| Seated Russian twist x 20 |
| Single arm push press x 10 each side |
Perform each exercise one after the other without any rest til the circuit is complete.
Rest 1- 1 ½ minutes and complete a total of 3 rounds
| Intermediate: |
|---|
| Single arm swings x 20 each side |
| Goblet squat x 16 |
| Kettle bell push up x 20 |
| Seated Russian twist x 30 |
| Single arm push press x 15 each side |
Perform each exercise one after the other without any rest til the circuit is complete.
Rest 1- 1 ½ minutes and complete a total of 3 rounds
| Advanced: |
|---|
| Single arm swings x 30 each side |
| Goblet squat x20 |
| Kettle bell push up x 25 |
| Seated Russian twist x 40 |
| Single arm push press x 20 each side |
Perform each exercise one after the other without any rest til the circuit is complete.
Rest 1- 1 ½ minutes and complete a total of 3 rounds
300 challenge:
How: This is a timed workout, you will perform each exercise for their required reps before moving to the next move. Time yourself and see how fast you can complete the routine, aim to beat it the next time you do it.
Women:
| Beginners: 8kg | Intermediate: 12kg | Advanced: 16kg or higher |
Men:
| Beginner: 12kg | Intermediated: 16kg | Advanced: 24kg or higher |
| Left arm swings x 25 |
| Renegade row with push up x 25 (row on each side counts as one rep) |
| Right arm swings x 25 |
| Clean and press left side x 25 |
| Figure 8 swings x 25 |
| Clean and press right side x 25 |
| Racked squat left side x 25 |
| High pull snatch combo right side x 25 |
| Racked squat right side x 25 |
| High pull snatch combo left side x 25 |
| Windmill right arm x 25 |
| Windmill left arm x 25 |
To avoid injury, proper kettlebell form and technique is essential. Jason is a certified personal trainer, an ASCA strength and conditioning coach, Australian Institute of Kettlebells kettlebell trainer, representative and presenter, and the creator and pioneer of Kettlestep.