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...
Must See
RGIII Talks About His Legacy RGIII Talks About His Legacy
Views: 30,218,126
Patrick Willis' Homegrown Off-Season Workout Patrick Willis' Homegrown Off-Season Workout
Views: 1,229,848
How to Perform the Euro Step With Iman Shumpert How to Perform the Euro Step With Iman Shumpert
Views: 86,497

Featured Videos

Kevin Love's In-Season Basketball Workout Kevin Love's In-Season Basketball Workout Views: 1,016,699
A Day in the Life With Kansas City Chiefs Tight End Travis Kelce A Day in the Life With Kansas City Chiefs Tight End Travis Kelce Views: 15,631
Path to the Pros 2015: Shaq Thompson Path to the Pros 2015: Shaq Thompson Views: 70,354
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

Two-Ball Dribbling Drill With John Wall Two-Ball Dribbling Drill With John Wall
Views: 3,362,676
Paul Rabil's Box Jumps Paul Rabil's Box Jumps
Views: 851,362
Roy Hibbert 540 lbs Deadlift Roy Hibbert 540 lbs Deadlift
Views: 1,576,773
Dribbling Drills for Tighter Handles Dribbling Drills for Tighter Handles
Views: 4,333,004
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,499,053

Load More
More Cool Stuff You'll Like
8 Cures for a Weak Grip

8 Cures for a Weak Grip

Grip strength and endurance are important factors in many sports; baseball, wrestling, hockey, golf, and of course strength sports such as powerlifting...

Improve Your Power With These Hardcore Methods

Improve Your Power With These Hardcore Methods

Build Muscle With the 2-Second Pause Workout Program

Build Muscle With the 2-Second Pause Workout Program

The Most American Workout Ever

The Most American Workout Ever

How to Use the Pallof Press for an Iron Core

How to Use the Pallof Press for an Iron Core

Why the Clean Pull is Perfect for Athletes

Why the Clean Pull is Perfect for Athletes

8 Ways to Use a Weight Vest in Your Workouts

8 Ways to Use a Weight Vest in Your Workouts

Why Every Athlete Should Do Farmer's Walks

Why Every Athlete Should Do Farmer's Walks

Wrestlers: Improve Double-Leg Takedowns With Sled Pushes

Wrestlers: Improve Double-Leg Takedowns With Sled Pushes

3 Keys to a Solid Squat Setup

3 Keys to a Solid Squat Setup

How to Perform the Farmer's Walk with Dumbbells

How to Perform the Farmer's Walk with Dumbbells

Advanced Anti-Rotation Core Strengthening Exercises

Advanced Anti-Rotation Core Strengthening Exercises

Strengthen Your Core With 2 Simple Anti-Rotational Exercises

Strengthen Your Core With 2 Simple Anti-Rotational Exercises

7 Trap Bar Exercises You Should Try

7 Trap Bar Exercises You Should Try

3 Barbell-Only, Full-Body Workout Programs for Any Fitness Goal

3 Barbell-Only, Full-Body Workout Programs for Any Fitness Goal

How to Recover From a Soccer Game or Workout

How to Recover From a Soccer Game or Workout

Build Explosive Strength with This Olympic Weightlifting Program

Build Explosive Strength with This Olympic Weightlifting Program

How to Build Arm Strength for Baseball Before Your Season

How to Build Arm Strength for Baseball Before Your Season

Keep Your Workouts Simple for Better Results

Keep Your Workouts Simple for Better Results

Is CrossFit Appropriate for Basketball Players?

Is CrossFit Appropriate for Basketball Players?

German Volume Training: How to Pack on Muscle Mass

German Volume Training: How to Pack on Muscle Mass

How to Fix Back Rounding When Deadlifting

How to Fix Back Rounding When Deadlifting

Austen Lane's Complete NFL Workout

Austen Lane's Complete NFL Workout

Use Wave Loading to Take Your Strength to the Next Level

Use Wave Loading to Take Your Strength to the Next Level

Why Everything You Know About Core Training is Wrong

Why Everything You Know About Core Training is Wrong

Know Your Row: The Pros and Cons of 8 Different Back Exercises

Know Your Row: The Pros and Cons of 8 Different Back Exercises

A Simple 6-Exercise Core Workout

A Simple 6-Exercise Core Workout

Are You Loading Barbells Wrong?

Are You Loading Barbells Wrong?

8-Exercise Advanced Chest and Back Workout

8-Exercise Advanced Chest and Back Workout

Why Your Instagram Box Jump Isn't That Impressive

Why Your Instagram Box Jump Isn't That Impressive

Increase Athletic Strength with Rotational Bodyweight Training

Increase Athletic Strength with Rotational Bodyweight Training

Duncan Keith's Stanley Cup MVP Training

Duncan Keith's Stanley Cup MVP Training

Abby Wambach's Strength and Speed Workout

Abby Wambach's Strength and Speed Workout

Battle Rope Workout That Will Get You Shredded

Battle Rope Workout That Will Get You Shredded

Build Strength with Kettlebell Sandbags

Build Strength with Kettlebell Sandbags

Everything You Need to Know About Using Farmer's Walk Handles

Everything You Need to Know About Using Farmer's Walk Handles

5 Training Ideas You Should Steal From the NFL's Best

5 Training Ideas You Should Steal From the NFL's Best

Use Sled Pushes to Increase Speed, Strength and Power

Use Sled Pushes to Increase Speed, Strength and Power

How to Get More Out of the Dumbbell Press

How to Get More Out of the Dumbbell Press

YardBarker