25 Minutes of Hard Training with the Popular Kettlebell

25 Minutes of Hard Training with the Popular Kettlebell

Kettlebell training is constantly growing in popularity among exercisers. The reason for that is the dynamic movements of several joints, the activation of the whole body and the strengthening of the basic muscles of the trunk. In addition, these exercises do not require much props or space.


For this workout you need two kettbells (different weights) and a stopwatch. Exercise for 25 minutes, 2 to 3 times a week and burn about 300 calories.

First, let’s look at the types of exercises that are recommended.

1. Exercises around the body

Stand at a hip-width gap. Move the kettbell around you, from one hand to the other, adding in front of your stomach and behind your back. After 1 minute, rest for 10 seconds, then repeat the exercise in the opposite direction.

2. Lateral oscillation above the head

Take a step apart and bend your knees slightly. Grab the kettlebell with both hands and start swinging from one side to the other. You need to reach the impulse that will lift your props above your head. Of course, keep in mind that strength comes from the legs and hips, not the arms.

3. One-handed swing, with a change of hand

Ketlebell swing

The starting position is the same as in the previous exercise. But this time, hold the kettlebell with one hand and stretch the other next to the body. Bring the kettbell between your legs and make a throw with your hips to raise that arm. When you reach the chest in front of your chest with your hand, transfer the kettlebell to the other hand and finish the cycle between the legs again. With each new swing, change hands.

4. Cup with squats

Make a wider gap. Hold the weight with both hands, but upside down, so that the handle is facing down. Bend your knees and lower your hips to a deep squat. Of course, in this position, your elbows are between your knees. Finally, stand up.

5. Step wide 

Kettlebell training

Hold the kettbell with both hands, lowered in front of the body. Squat, lowering the prop at the same time, but be careful not to touch the ground. After that, stand up from the squat, bend your elbows and lift and lift the kettbell to your chin.

6. From push-ups – to thrust

This movement is the most difficult of all so far. But start with less weight.

Example: you put the prop on the floor. After that, jump into a push-up pose so that the kettbell is in front of your chest. Jump with your feet towards your palms and grab him by the handle. That way you took a squat-pose. Straighten your legs to an upright position, and at the same time “throw” the kettbell, so that you finally catch it and push it over your head. Go down to the push-up and repeat the whole exercise.

Important Notice

Perform each exercise for 1 minute. Rest for 10 seconds and continue immediately with the next one. Of course, when you have finished Exercise 6, go back to the first one and repeat everything a total of 3 times.


This fast, but also hard training, increases the rate of metabolism and increases calorie burning. Even though you practiced hard, you will feel pleasure because you did a very effective workout in just 25 minutes.