30 Minute KETTLEBELL METCON | Fat Burning CARDIO + Toning STRENGTH Routine for TOTAL BODY Fitness

I get a lot of comments from my YouTube subscribers asking me for different types of exercise videos, and I’ve noticed lately that the three most popular requests are for workouts that are low impact, MetCons or use kettlebells.  So, how freakin’ awesome would it be to combine all three of those into one super sweat-tastic workout?!?  Pretty awesome.

And here it is.  🙂

This is probably one of the best fat-burning workouts I’ve ever recorded, which is the thing I love most about Metabolic Conditioning (MetCon).  It’s like a perfect combination of a HIIT workout and a regular body-building strength workout.  The high heart rate intervals combined with the slower but still challenging strength training moves means that you’re working hard the whole time, but you never feel as though you can’t keep going.  I hope this is a favorite for you, too!

(Side note:  I use the word “quick” several times during this workout.  When I was noodling it out, I really, truly thought this was going to be like a 15 minute workout.  Math is clearly not my strong suit, because it’s closer to 25 minutes (30+ including the warm up and cool down).  Still not a long workout, but not entirely “quick,” either.  My apologies for that!)

You can watch the video below to follow along in real time, or take this printable with you on-the-go!

30 Minute KETTLEBELL METCON Workout Breakdown - Pahla B Fitness

30 Minute KETTLEBELL METCON | Fat Burning CARDIO + Toning STRENGTH Routine for TOTAL BODY Fitness

Set your timer for 50-second intervals.  Do each of the warm up exercises for 50 seconds.  Perform the cardio exercises for 50 seconds and the strength exercises for 10 reps each.  Complete the circuit three times.

Warm Up:  Arm Circles, Squats, Inchworms

Round One Cardio = Kettlebell Swings

Round Two Cardio = Left Arm High Pulls

Round Three Cardio = Right Arm High Pulls

  • Cardio (50 seconds)
  • Halos (x10)
  • Cardio
  • Overhead Reverse Lunges
  • Cardio
  • Goblet Squats
  • Cardio
  • Windmills

Finisher:  50 seconds of Sit Up Get Ups

Can’t see the video below?  Click here:  https://youtu.be/i7yB8AhCX0E


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