Kettlebell Home Workout for Busy People using some interesting Kettlebell moves

Goals delivered: Weight loss, gain muscle or tone (based on what you are after) and superior cardio.

For this workout you’ll need:

A suitably sized kettlebell – see this page for more background on kettlebells and for our recommendation on a good brand of kettlebell.

Time needed: 10 to 30 minutes.

Recommended frequency: 2 to 4 times weekly.

General Exercise and Pacing Guidelines.

Do a simple warmup to get ready for exercise and follow the workout with a simple cool down.

After the warmup perform the exercises below as a circuit using a variant of the EMOM (Every Minute on the Minute) protocol. Essentially you will set a timer and at the top of every minute you will begin the next exercise. Unlike some of the other EMOM workouts on this site, there is a work-to-rest element in each of the minute blocks for this workout. During a minute you will work for the proscribed amount of time and the rest for the proscribed amount of time. Treat each exercise block as its own independent entity i.e. just because you may be able to work for 40 seconds on a kettlebell swing it does not necessarily mean you can do 40 seconds of push ups or vice-versa. Similarly, just because you may be able to manage say 40 seconds on the first block of swings that does not mean you can do that on subsequent blocks. This method of responding variably based on what your body is telling you is essential to build an efficient home workout for busy people.

As you become better at an exercise you can increase the amount of work by 5 seconds (and obviously reduce the amount of rest by the corresponding amount). We recommend starting with 15 seconds or work and 45 seconds of rest and take your time progressing. Ultimately we would recommend no more than 50 seconds work in any one minute interval, so a minimum of 10 seconds rest. You may be wondering if this means that you will eventually plateau but this is not the case, you will slowly increase the amount of reps (or work) you are doing in each minute. By having at least a minimal break in each minute, you are also getting the benefits that come with interval training.

The one exercise exception to increasing the amount of work per minute block is the Turkish Getup. This is a particularly technical exercise and doing one Getup in a minute block is enough. Just keep working on technique.

To track your work you can either use the second hand on your watch or there are a number of apps available for smartphones which allow you to easily build a timed routine, one smartphone app we have found to be good is called Seconds.

This home workout for busy people is a good full body workout, the exercises are technical in nature, we would recommend looking at one or the instruction resources on the kettlebell page and/or booking one session with an instructor near you.

Explanations of the exercises can be found here.

Circuit – perform 1 to 3 circuits as ability increases

       Kettlebell Swings

       Turkish Get Up Left Side

       Push Up

       Turkish Get Up Right side

       Kettlebell Swings

       Kettlebell Windmill Left Side

       Kettlebell Windmill Right Side

       Pike Pushup

       Kettlebell Swings

       Goblet Squat