This 30-Minute Kettlebell Challenge Will Test Your Limits

You won't need much weight or much time to get great benefits from this kettlebell workout.

Are you ready for the full-body kettlebell challenge?

My brother Brian posted this on Facebook the other day, and I decided to give it a shot. It's a set of very basic, full-body moves that will absolutely light your body on fire!

I was shocked at how taxing this challenge was. But I loved how quick and efficient it was. I was in and out in less than 30 minutes and I definitely got a great workout.

How to

Grab 2 kettlebells—I used 30 pounds and it was plenty of weight. If you are a beginner I suggest using somewhere around 10 pounds.

  • Do 10 reps of each move.
  • No rest between moves; go right into the next move and hit 10 reps.
  • Perform the moves in the order listed.
  • After you hit 10 reps of each move, thats 1 round.
  • Rest -1-2 minutes between rounds.
  • Hit 5 Rounds!

The Moves

  • Push-Ups
  • Bent-Over Row
  • High Pulls
  • Front Squat
  • Push Press

Be careful with your form on each move. Take as much time you need to do the moves correctly. A great way to do this (which you probably will have to use at some point) is to break up the 10 reps. For instance, you can do 5 reps, rest for 30 seconds, then finish the other 5 reps. That way your form will be intact and you will lessen the chance of injury.

Implement this into your workout routine 2-3 times per week and you will seriously increase your muscular endurance and strength—and you will burn a ton of fat fast.

Chase It!

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Photo Credit: gpointstudio/iStock/Thinkstock

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Topics: SQUAT | LOWER BODY | PUSH PRESS | PUSH-UP | UPPER BODY | KETTLEBELL EXERCISES | WORKOUTS | ROW