ActiveWorkoutsBlast fat and burn calories in 8 minutes with this 4-move kettlebell flowGet the benefits of strength training and cardio in oneWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
ActiveWorkoutsBlast fat and burn calories in 8 minutes with this 4-move kettlebell flowGet the benefits of strength training and cardio in oneWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
Get the benefits of strength training and cardio in one
When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
(Image credit: Getty Images)
(Image credit: Getty Images)
If you’re in need of a short, spicy workout that’ll get your muscles working and burn lots of calories in the process, then this HIIT-style kettlebell flow is for you. Thehumble kettlebellmay look pretty minimalist – a ball of iron with a handle – but they’re one of the best pieces of equipment you can own, combining the benefits ofstrength trainingand cardio into one.
This workout has been put together Holly Braithwaite, co-founder of fitness appPOW8Rand, although it may be short, it’ll leave your metabolism fired up so you continue burning calories even once you’ve finished training. “Rather than long, tedious workouts, focus on smaller, high-intensity routines that keep you engaged,” says Holly. “This eight-minute kettlebell routine fits perfectly into your day and delivers noticeable results.” Don’t worry if you don’t own a kettlebell, asingle dumbbellwill work just as well.
The workout
- Kettlebell swings
(Image credit: Future)
(Image credit: Future)
Start with your kettlebell on the floor in between your legs, with your feet a little wider than hip-width apart. Lower into a half squat and pick up the kettlebell with both hands, keeping your back straight and core engaged. Lift the kettlebell off the floor, swing it forward a bit to gather some momentum, then swing it back between your legs. From here, thrust your hips forward, squeeze your glutes and swing the kettlebell to chest height, then back down between your legs. That’s one rep.
- Kettlebell deadlift
(Image credit: Getty Images)
(Image credit: Getty Images)
Start with your kettlebell on the floor in between your ankles, with your feet hip-width apart and toes slightly turned out. Bend your knees slightly, hinge at the hips, keep your back straight and grab the kettlebell with both hands (imagine you’re trying to rip the handle in two and squeeze your armpits down). From here, stand up straight, then reverse the movement back down to floor, hinging the hips and slightly bending the knees.
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- Goblet squats
(Image credit: Future)
(Image credit: Future)
Hold your kettlebell in both hands against your chest and position yourself into a squat stance (feet slightly wider than hip-width apart, toes slightly pointed out). From here, bend your knees and sink down into a squat, keeping your spine neutral and your knees going over your toes. Push through heels and glutes to stand back up straight.
- Russian twists
(Image credit: Getty Images)
(Image credit: Getty Images)
Sit on the floor with your knees bent and feet flat, holding your kettlebell in both hands at chest height. From here, lean back slightly and raise your feet so that they’re hovering above the floor (if you can’t do this just keep them flat on the floor). Twist your torso from left to right, moving the kettlebell across your body as your do this.
Enjoyed this kettlebell workout? Why not give this other4-move routinea go; it takes 15 minutes and is excellent for developing full-body strength. Otherwise, if you’re a little pressed for time, give thisfour-move bodyweight workoutfrom CrossFit Athlete, Aimee Cringle, a go - it’s insane for burning lots of calories and bolstering your strength too.
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Today’s best kettlebell dealsGoFit Kettlebell Vinyl$34.99ViewSee all pricesCAP Barbell Kettlebell$16.99$12.73ViewSee all pricesONNIT Primal Kettlebell$42.95ViewSee all pricesApex adjustable kettlebell$69.99$46.07ViewSee all pricesDeal endsMon, Jan 20, 2025GYMENIST Kettlebell Neoprene$12.99ViewSee all pricesAmazon Basics Cast Iron Kettlebell$22.64ViewSee all pricesKettlebell Kings Adjustable Competition$330$299ViewSee all pricesWe check over 250 million products every day for the best prices
Today’s best kettlebell dealsGoFit Kettlebell Vinyl$34.99ViewSee all pricesCAP Barbell Kettlebell$16.99$12.73ViewSee all pricesONNIT Primal Kettlebell$42.95ViewSee all pricesApex adjustable kettlebell$69.99$46.07ViewSee all pricesDeal endsMon, Jan 20, 2025GYMENIST Kettlebell Neoprene$12.99ViewSee all pricesAmazon Basics Cast Iron Kettlebell$22.64ViewSee all pricesKettlebell Kings Adjustable Competition$330$299ViewSee all pricesWe check over 250 million products every day for the best prices
Today’s best kettlebell deals
GoFit Kettlebell Vinyl$34.99ViewSee all pricesCAP Barbell Kettlebell$16.99$12.73ViewSee all pricesONNIT Primal Kettlebell$42.95ViewSee all pricesApex adjustable kettlebell$69.99$46.07ViewSee all pricesDeal endsMon, Jan 20, 2025GYMENIST Kettlebell Neoprene$12.99ViewSee all pricesAmazon Basics Cast Iron Kettlebell$22.64ViewSee all pricesKettlebell Kings Adjustable Competition$330$299ViewSee all prices
GoFit Kettlebell Vinyl$34.99ViewSee all prices
GoFit Kettlebell Vinyl$34.99ViewSee all prices
GoFit Kettlebell Vinyl
GoFit Kettlebell Vinyl
$34.99View
$34.99
$34.99
See all prices
CAP Barbell Kettlebell$16.99$12.73ViewSee all prices
CAP Barbell Kettlebell$16.99$12.73ViewSee all prices
CAP Barbell Kettlebell
CAP Barbell Kettlebell
$16.99$12.73View
$16.99$12.73
$12.73
See all prices
ONNIT Primal Kettlebell$42.95ViewSee all prices
ONNIT Primal Kettlebell$42.95ViewSee all prices
ONNIT Primal Kettlebell
ONNIT Primal Kettlebell
$42.95View
$42.95
$42.95
See all prices
Apex adjustable kettlebell$69.99$46.07ViewSee all pricesDeal endsMon, Jan 20, 2025
Apex adjustable kettlebell$69.99$46.07ViewSee all prices
Apex adjustable kettlebell
Apex adjustable kettlebell
$69.99$46.07View
$69.99$46.07
$46.07
See all prices
Deal endsMon, Jan 20, 2025
Deal endsMon, Jan 20, 2025
Deal endsMon, Jan 20, 2025
GYMENIST Kettlebell Neoprene$12.99ViewSee all prices
GYMENIST Kettlebell Neoprene$12.99ViewSee all prices
GYMENIST Kettlebell Neoprene
GYMENIST Kettlebell Neoprene
$12.99View
$12.99
$12.99
See all prices
Amazon Basics Cast Iron Kettlebell$22.64ViewSee all prices
Amazon Basics Cast Iron Kettlebell$22.64ViewSee all prices
Amazon Basics Cast Iron Kettlebell
Amazon Basics Cast Iron Kettlebell
$22.64View
$22.64
$22.64
See all prices
Kettlebell Kings Adjustable Competition$330$299ViewSee all prices
Kettlebell Kings Adjustable Competition$330$299ViewSee all prices
Kettlebell Kings Adjustable Competition
Kettlebell Kings Adjustable Competition
$330$299View
$330$299
$299
See all prices
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We check over 250 million products every day for the best prices
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