Building total-body strength can seem like a challenge, but you don't have to overcomplicate your workout to achieve it. If you have access to one of the best kettlebells and a spare 30 minutes, we've got the perfect starting point for building upper- and lower-body strength and muscle.
Kettlebells are an extremely versatile strength training tool and can be used in a range of exercises, activating the muscles to provide a solid workout that increases the heart rate. Plus, the best kettlebell exercises are a safe way to stimulate your abdominal muscles, for improved strength and muscle definition in your midsection.
Once you've recruited your trusty kettlebell, all you need to do is get familiar with the full-body routine designed by trainer Heather Roberston. If you're more of a visual person, you can install the video below of her doing the workout and work out alongside her.
Alternatively, we've outlined the workout structure below for those who prefer to move at their own pace or enjoy their favorite tracks with their best workout headphones, rather than listening to a generic YouTube soundtrack.
Watch Heather Robertson's 30-Minute Kettlebell Workout
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Robertson incorporated a warm-up and cool-down into the routine. The warm-up wakes up your joints and muscles to help you perform at your best. Meanwhile, the cool-down helps aid your recovery, which is essential for the repair and growth phase of strength training.
This is a three-circuit routine, with four exercises each. Here are the moves you'll need to get started:
- C1: One-arm rower (R)
- C1: One-arm rower (L)
- C1: Overhead Triceps Press
- C1: Squat and row
- C2: Crunch and press
- C2: Pumps and presses
- C2: V-Sit and Curl
- C2: Reverse Crunch
- C3: Stationary Lunge (R)
- C3: Stationary lunge (L)
- C3: Deadlift
- C3: Swing and change
While some people like to spend hours doing strength training in the gym, Robertson keeps this full-body workout short and sweet by formatting it into intervals. For each exercise, you'll work hard for 40 seconds, followed by 20 seconds of rest before moving on to the next move.
This is called high-intensity interval training (HIIT) and it has many benefits besides being an extremely effective way to increase your strength. The high-intensity element of these circuits will also give your metabolism a healthy boost.
The phrase “boosting your metabolism” is often used in the fitness world, but it refers to the fact that exercise can increase the rate at which your body burns calories. Some exercises are more effective in this regard, one of them being HIIT, a popular and well-known exercise.
By combining resistance training with high-intensity training (to get high-intensity resistance training or HIRT), you can increase your metabolic rate during and after exercise. The technical term for this is excess post-exercise oxygen consumption (EPOC), but it’s also often called the “afterburn effect.”
Finally, with the variety of kettlebell exercises included in this routine, from power rows to explosive squats, you'll get a chance to work your upper and lower body muscles while also engaging your core muscles. With proper form, this workout can help build a stronger, more defined physique.