Welcome to the Brutal and Effective 30 min Kettlebell Workout.
If you wondering why I am so fond of the kettlebells as a training tool, make sure to give the following article a read which goes in-depth on the benefits of kettlebell training and gives you some guidance on what to look for when buying one.
Before you start this workout, make sure to have two different weights at hand in case you need to scale down the weight.
Warm-Up
Before we start, I want to remind you to never skip your warm-up!
It’s just as important as your actual workout.
Just to give you a few important facts on why you should warm-up:
- Increases blood flow
- Reduces chance of injury
- Increases range of motion
- Improves performance
I could go on and keep rambling about the importance of warming up but I already did that in a different article. (click below to learn more)
If you feel a little more stiffness in your body after a long day of work, use this warm-up routine:
Brutal and Effective 30 min Kettlebell Workout
10 rounds for time of (5 per side):
5 x Single-Arm KB Deadlift
5 x Single-Arm KB Clean
5 x Single-Arm KB Swing
5 x Single-Arm KB Snatch
5 x Single-Arm Overhead Reverse Lunge
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How to approach it?
The following kettlebell complex will definitely spike up your heart rate even in the first round.
You will need to stay composed and focus on good technique throughout the whole complex.
The weight should be chosen according to your fitness level because the time under tension here is quite high and you will perform quite a few repetitions.
Play around with different weights and see what works best for you to maintain your form.
Try to rest not between the movements but between the rounds.
Cooldown
After a long workout like that make sure to have a proper cool-down to avoid injuries & give your body the time to recover:
If you enjoyed this Brutal and Effective 30 min Kettlebell Workout, you should definitely browse through some of the following and bookmark them for later:
AMRAP:
10 AMRAP Workouts To Improve Your Endurance
EMOM:
20 EMOM workouts to test your strength and conditioning
Bodyweight:
Top 10 toughest bodyweight CrossFit Workouts
20 Bodyweight Crossfit workouts to do anywhere
Dumbbell Workouts:
Top 20 Dumbbell Crossfit Workouts to boost your endurance and strength
5 At-home Dumbbell workouts to get stronger and leaner
Happy Sweating!
FAQ
How long should a kettlebell complex be?
The length of a kettlebell complex depends highly on your muscle endurance & technique. If you are a beginner, you can start with 2 or 3 exercises in a row. The better you get, the more exercises you can add to your complex and create new stimuli for your body.
Does kettlebell complex work?
Kettlebell complexes are a great way to work your whole body with little equipment and little space. You will usually only need one or maybe two kettlebells to perform the kettlebell complexes and build your muscle endurance.
Are kettlebells workouts good for muscle building?
Kettlebells workouts can be a great way for you to build muscle when you are a beginner. Depending on how your kettlebell workout is programmed, you can use kettlebell workouts for muscle building or improving your muscle endurance. In both ways, you improve your fitness.