30 Minute KETTLEBELL High Low Home Workout for FULL BODY Fat Burning, Sculpting + Toning

There are lots of reasons to love Kettlebell workouts – the fat loss, the muscle building, the versatility – but I think the thing I like most about them is how you can get such a great cardio workout from a piece of strength equipment.

I don’t know why, but I’m always surprised by how high my heart rate can go with my feet planted firmly on the ground and a kettlebell in my hands!

We use that to terrific effect in today’s High-Low Kettlebell workout, with just the right mix of cardio and strength to burn somewhere between 200 – 300 calories while building lean muscle tone and – while we’re at it – working on balance, coordination and core strength.

There are lots of reasons to love Kettlebell workouts, but the thing I like most is how you can get such a great cardio workout from strength equipment.

This workout is very similar to a MetCon (metabolic conditioning) workout, because we go back and forth between high heart rate cardio and slow and controlled strength.  The good news for me, though, is that both exercises are timed, so I’m not trying to count while we’re getting sweaty.  🙂  The downside, if there is one, is that there’s no rest at all during the workout – we’re just go go go the whole 30 minutes.

You’ll need a timer and a kettlebell for this workout, though substituting a dumbbell is fine if that’s what you have available.  My kettlebell was 10 lbs, which was perfect for me – not too light, not too heavy.  I had considered going with my heavier weight, but the speed and high volume of work made me happy that I had chosen to go a little lighter by the end.

You can set this workout up for yourself, or feel free to follow along with the full length video below.


30 Minute KETTLEBELL High Low Home Workout for FULL BODY Fat Burning, Sculpting + Toning

Level: BEGINNER+ (knowledge of Kettlebell exercises is very helpful for good form)

Equipment: One KETTLEBELL

Warm Up and Cool Down: Both are LINKED in the video

Exercise Time: 28 minutes

PURPOSE of the Workout: High heart rate cardio burns calories and fat, boosts metabolism, and increases your cardiovascular health and endurance; strength training exercises build lean muscle, increase bone density, and shape your body; high-low style workouts that combine the two are super effective and efficient for weight loss and changing body composition

This WORKOUT is Good For: Beginners with some Kettlebell experience; exercisers with weight loss, fat loss, body composition or other health and fitness goals

Where I was SORE the Next Day: I totally thought it would be my butt, but nope. Shoulders and upper back were like, “Thank you for the Kettlebells!”

MAIN WORKOUT (timer is set for intervals of :30 of cardio and 1:30 of strength; complete each pair twice; there is no rest):
Big Arm Side Shuffles + Single Arm Reverse Lunges with High Knee
Double Knees + Snatches
Swings + Windmills
High Pulls + Squats
Single Leg Swings + Deadlifts
High Knee Toe Tappers + Half-Kneeling Up and Overs

FINISHER (complete two pairs):
Renegade Rows + Russian Twists

Can’t see the video below?  Click here to watch it on YouTube:  https://youtu.be/T9uOvGfmKNw

As always, feel free to leave a comment if you have any questions about the workout.  I love to help you get your best workout, and sometimes Kettlebells are tough.  Getting your form right is essential to getting the most out of your time here.

Thanks for watching!


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