Get Stronger and Leaner in 30 Minutes With Kettlebells

November 7, 2012 | Giovanni Grassi

Must See Strength Training Videos


Many athletes don't have time in the day to work out. This is one of the primary reasons why people fail to make it to the gym. Yes, there is the argument that you should make time for your workouts no matter what; but regardless, time can be tight some days.

To get a full workout in only 30 minutes, try this kettlebell routine. It is designed to allow you to reach your fitness goals in an extremely time-efficient manner. The six exercises keep your body moving throughout the entire kettlebell workout and hit every major muscle group, including your core.

Complete the exercises in circuit fashion, one after another. Repeat the circuit three times, resting for 30 seconds between circuits. Check out STACK's Kettlebell Exercise Library for even more strength-building kettlebell workouts.

Kettlebell Goblet Squat

Focus: quads, hamstrings, glutes and core

  • Assume athletic stance with feet shoulder-width apart
  • Hold kettlebell upside down at chest height
  • Bend knees and hips to lower into squat until thighs are parallel to ground
  • Keep chest up and back straight
  • Drive out of squat to return to start position
  • Repeat for specified reps

Sets/Reps: 3x25

Alternating Kettlebell Chest Press

Focus: chest and triceps

  • Lie on back with legs straight holding kettlebells in front of chest with arms fully extended
  • Lower right arm until elbow touches floor; keep elbow close to side
  • Drive kettlebell up to start position
  • Repeat with opposite arm
  • Continue in alternating fashion for specified reps

Sets/Reps: 3x25 each arm

Single-Leg Kettlebell RDL

Focus: hamstrings, glutes and core

  • Balance on one leg holding kettlebell in opposite hand at hip
  • With balancing leg slightly bent and back flat, bend forward at waist until kettlebell is just above floor
  • Flex glute to extend hip and return to starting position
  • Repeat for specified reps
  • Perform set on opposite side

Sets/Reps: 3x25 each leg

Kettlebell Bent-Over Row

Focus: lats, biceps and core

  • Place right hand and right knee on bench and left leg on floor to side
  • Hold kettlebell in left hand with palm facing in
  • Bring kettlebell to chest while keeping elbow tight to body; hold for one count
  • Lower kettlebell to start position; repeat
  • Perform on opposite side

Sets/Reps: 3x25 each arm

Kettlebell Swings

Focus: glutes, core

  • Assume athletic quarter-squat stance holding kettlebell between legs
  • Keeping arms straight, drive through heels and explode up with hips to swing kettlebell in front up to chin level
  • Return to start position with control and repeat rhythmically

Sets/Reps: 3x25

(Watch Jimmy Rollins perform Kettlebell Swings)

Alternating Kettlebell Shoulder Press

Focus: shoulders, triceps and core

  • Assume athletic stance holding kettlebells at shoulder level with palms facing together
  • Press one kettlebell directly overhead and rotate arm so palm faces forward
  • Lower kettlebell to shoulder
  • Perform with opposite arm
  • Continue in alternating fashion for specified reps

Sets/Reps: 3x25 each arm

Giovanni Grassi
- Giovanni Grassi is an NSCA-CSCS-certified sports performance specialist at the Parisi Speed School in Fair Lawn, N.J., where he trains athletes in speed and agility...
Giovanni Grassi
- Giovanni Grassi is an NSCA-CSCS-certified sports performance specialist at the Parisi Speed School in Fair Lawn, N.J., where he trains athletes in speed and agility...

Featured Videos

Path to the Pros 2015: Marcus Mariota Path to the Pros 2015: Marcus Mariota Views: 1,265,894
Eastbay Path to the Pros Episode 2: Laying the Groundwork Eastbay Path to the Pros Episode 2: Laying the Groundwork Views: 197,143
Eastbay Path to the Pros Episode 4: Skill Training Eastbay Path to the Pros Episode 4: Skill Training Views: 396,957
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Robert Griffin III Pocket Presence QB Drill Robert Griffin III Pocket Presence QB Drill
Views: 6,866,189
Peyton Manning Dumbbell Bench With 80+ Pounds Peyton Manning Dumbbell Bench With 80+ Pounds
Views: 43,354,155
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,501,209
Dustin Pedroia on Training Dustin Pedroia on Training
Views: 10,920,894
Dwight Howard Stays in the Gym All Night Dwight Howard Stays in the Gym All Night
Views: 6,134,125

Load More
More Cool Stuff You'll Like
2015 Summer Training Guide: Football

2015 Summer Training Guide: Football

Why Single-Arm and Single-Leg Training is Better for Athletes

Why Single-Arm and Single-Leg Training is Better for Athletes

Are You Using the Right Weight for Every Exercise?

Are You Using the Right Weight for Every Exercise?

Marcus Mariota's Speed and Strength Workout

Marcus Mariota's Speed and Strength Workout

9 Ways to Improve Your Squat Technique

9 Ways to Improve Your Squat Technique

Build Lower-Body Power with This Squat Workout

Build Lower-Body Power with This Squat Workout

What Sport Coaches Need to Know About Strength and Conditioning

What Sport Coaches Need to Know About Strength and Conditioning

2015 Summer Training Guide: Basketball

2015 Summer Training Guide: Basketball

2015 Summer Training Guide: Track

2015 Summer Training Guide: Track

3 Bear Crawl Variations for Better Core Strength

3 Bear Crawl Variations for Better Core Strength

Why Reverse Lunges Are Better Than Forward Lunges

Why Reverse Lunges Are Better Than Forward Lunges

Olympian Carrie Tollefson's Core Workout

Olympian Carrie Tollefson's Core Workout

2015 Summer Training Guide: Soccer

2015 Summer Training Guide: Soccer

Mix Up Your Workout With Unique Partner Exercises

Mix Up Your Workout With Unique Partner Exercises

How to Build Strong Neck Muscles

How to Build Strong Neck Muscles

5 Things to Remember When You Wing Your Workout

5 Things to Remember When You Wing Your Workout

A Modern Twist to the Original Burpee

A Modern Twist to the Original Burpee

There Might Be a Good Reason Tim Tebow Looks This Ridiculous

There Might Be a Good Reason Tim Tebow Looks This Ridiculous

2015 Summer Training Guide: Softball

2015 Summer Training Guide: Softball

Build Elite Strength With This Training System

Build Elite Strength With This Training System

Troubleshooting the Lunge: How to Fix Your Form

Troubleshooting the Lunge: How to Fix Your Form

2015 Summer Training Guide: Wrestling

2015 Summer Training Guide: Wrestling

Why You Should Add Depth Jumps to Your Workouts

Why You Should Add Depth Jumps to Your Workouts

Build Powerful Muscles With Velocity-Based Training

Build Powerful Muscles With Velocity-Based Training

10-Minute Dynamic Warm-Up for Any Workout

10-Minute Dynamic Warm-Up for Any Workout

3 Simple Tips to Gain Muscle Mass

3 Simple Tips to Gain Muscle Mass

2015 Summer Training Guide: Volleyball

2015 Summer Training Guide: Volleyball

Full-Body Training: 4 Dumbbell Ring Training Exercises

Full-Body Training: 4 Dumbbell Ring Training Exercises

Building Functional Balance for Figure Skaters

Building Functional Balance for Figure Skaters

2015 Summer Training Guide: Baseball

2015 Summer Training Guide: Baseball

The 10-Minute Grip Strengthening Workout

The 10-Minute Grip Strengthening Workout

Bulletproof Shoulders: A Shoulder Training Guide

Bulletproof Shoulders: A Shoulder Training Guide

The Squat Variation That Torches Your Core

The Squat Variation That Torches Your Core

Use Single-Leg Strength to Enhance Soccer Performance

Use Single-Leg Strength to Enhance Soccer Performance

Strength Isn’t Just How Much You Can Lift on a Barbell

Strength Isn't Just How Much You Can Lift on a Barbell

2015 Summer Training Guide: Lacrosse

2015 Summer Training Guide: Lacrosse

Building Brakes for More Speed

Building Brakes for More Speed

Go Against Traditional Workout Order for Bigger Gains

Go Against Traditional Workout Order for Bigger Gains

Fix 7 Common Problem Areas with Exercises From Todd Durkin

Fix 7 Common Problem Areas with Exercises From Todd Durkin

YardBarker