Splitting the Body into 2 Parts in a Kettlebell Home Workout for Busy People

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

Kettlebell Home Workout for Busy People to help Weight Loss & Gain Muscle

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.

This home workout for busy people is ideal for people who only have time for a very brief workout but can find the time for that workout most days. It perfectly suits this kind of schedule by splitting the body into two days, the first is ‘Pull’ and the second is ‘Push’. It optimises your time even further by utilizing a circuit structure.

Simply alternate ‘Pull’ and ‘Push’ days on any day you find you have 20 minutes to spare. Don’t worry if you only have an odd number of days e.g. 3 or 5 to train in any particular calendar week, just start make sure the first workout of the next week is the alternate to the last of the previous week. 

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.

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. Again with a home workout for busy people you are aiming at using your time as efficiently as possible and that is what you are doing here.

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.

Explanations of the exercises can be found here.

The circuits can be performed 1 to 3 times, depending on your level, remember our guidelines, it’s better to build gradually, so start with 1 circuit and progress accordingly.

       Pull Day

Push Day

       Kettlebell Swing

Squat 

       Kettlebell Bent Over Row

Kettlebell Single Arm Overhead Press, switch arms half way through working portion

       Kettlebell Romanian Deadlifts – 6 reps

Push Up

       Hollow Hold – 30 seconds

Squat

       Kettlebell Swings

Kettlebell Single Arm Overhead Press, switch arms half way through working portion

       Kettlebell Romanian Deadlifts – 6 reps

       Kettlebell Bent Over Row

       Kettlebell Swings

       Kettlebell Bent Over Row – 8 to 12 reps each arm

Push Up

Squat 

Kettlebell Single Arm Overhead Press, switch arms half way through working portion

Push Up