Kettlebell Workouts
5 Kettlebell Cardio Workouts For You – Free Spreadsheet
Oct
When you think of doing a cardio workout you probably imagine going for a run, riding a bike, or using the elliptical machine at the gym. They’re all good for keeping your heart healthy and increasing your endurance.
But they aren’t the only way to go.
Full body kettlebell cardio workouts are another alternative that we should consider doing regularly, in addition to other types of ‘cardio’ workouts.
When workout this way you’re strengthening more than your heart and lungs. You’re also going to get stronger, and build muscle. It’s also convenient. All you need is enough space to do the exercises. I’ve done them in a crowded 400 square foot apartment and small hotel rooms.
My Experience With Kettlebell Cardio Workouts
I do some type of kettlebell cardio 3 times a week. Usually a 20-30 mission session 1x a week and 5-10 minute finishers at the end of a couple regular kettlebell workouts. They’re what keep me able to roll pretty intensely at jiu jitsu and keep my endurance up without doing hour upon hour of cardio.
Now that you know about kettlebell cardio and how it can help you build your body it’s time to get to the workouts. Below are 5 different workouts that will help you get in a great cardio workout. In less than half the time it takes to drive to the gym or go for a 5 mile run.
Make Sure To Get Your Free Copy Of This Workout
Click here to get a free Google Sheets ™ spreadsheet copy of the 5 kettlebell cardio workouts in this post. Everything is laid out for you including: exercises, sets, reps, and what weight to use.
5 Killer Full Body Kettlebell Cardio Workouts
Requirements And Guidelines For The Workouts
- Equipment: 1 or 2 kettlebells. Using 2 is more of a challenge.
- Frequency: Since they’re so intense, 2-3 times a week is plenty. You can do them as a standalone workout or at the end of your normal workouts as a high intensity finisher.
- Duration: 5-30 minutes depending on your fitness level and goals.
Workout 1 – Kettlebell HIIT
If you’ve done a HIIT workout that uses sprints or cycling you’ll know exactly how to do this workout. If you haven’t, that’s okay. I’ll show you how in a few sentences.
Here’s how this workout is done.
You’ll do 2 exercises, kettlebell thrusters and kettlebell swings. Instead of counting reps you do them for a set period of time, usually less than a minute. Once your time is up you rest and do another set of thrusters or swings. This pattern repeats for the first exercise until you’ve done the prescribed number of sets.
You’ll then move onto the second exercise and do it the same way you did the first. Before you know it your workout is done.
Most HIIT workouts use an exercise to rest ratio of 1:3 to start. This means that you rest 3 times as long as you do your thrusters or swings. So, if you did swings for 1 minute, you’d rest 3 before doing another set.
In the workout below you’ll start with 15 seconds of exercise and 45 seconds of rest for 5 minutes, rest and move onto the second exercise and repeat the process. If you aren’t familiar with how to do these exercises click on the links for each movement and it’ll take you to a YouTube video that shows you how.
When you’re getting started use a weight that you can do 10 kettlebell thrusters with good technique and moderate difficulty.
| Exercise | Sets/Rounds | Exercise Time | Rest Time | Weight Used |
| KB Thrusters | 5 | 15 seconds | 45 seconds | 1 or 2 kettlebells |
| KB Swings | 5 | 15 seconds | 45 seconds | 1 or 2 kettlebells |
Tips for the Workout
- Start with a 1:2 or 1:3 exercise-to-rest interval (e.g., 15 seconds of exercise followed by 45 seconds of rest).
- Initially, aim for a 10-minute workout session, but feel free to adjust the duration to match your fitness level and preferences.
- To make the workout more challenging, consider using heavier kettlebells while maintaining the same number of reps, or increase the reps you can do in the same amount of time.
- Using two kettlebells for the exercises can also intensify the workout.
- As you progress, gradually increase the exercise time and reduce the rest time in 15-second intervals to enhance the intensity.
- Initially, aim for a 10-minute workout session, but feel free to adjust the duration to match your fitness level and preferences.
- To make the workout more challenging, consider using heavier kettlebells while maintaining the same number of reps, or increase the reps per set in the same time frame.
- As you progress, gradually increase the exercise time and reduce the rest time in 15-second intervals to enhance the intensity. Make it your goal to do 45 seconds of exercises and 15 seconds of rest per set.
Workout 2 – AMRAP kettlebell workout
If you’re looking for a workout that will push your limits, elevate your heart rate, and leave you feeling exhilarated, you’re in the right place. This workout, designed in an “As Many Reps As Possible” (AMRAP) format, will challenge your endurance, strength, and determination.
The goal here is simple: perform each exercise one after the other, with as little rest as needed, aiming to complete as many reps or rounds as you can within a set time frame. Starting with a 10-minute session, you can adjust the duration up or down based on your fitness level. This versatile routine is a fantastic way to harness the power of kettlebells while pushing your cardio and strength to new heights.
Now, let’s dive into the workout:
| Exercise | Sets | Reps (AMRAP) | Rest Between Sets | Weight Used |
| Goblet Squats | 1 | AMRAP | As little as needed | Moderate |
| Push-Ups | 1 | AMRAP | As little as needed | Bodyweight |
| 1-Arm Rows | 1 | AMRAP | As little as needed | Kettlebell |
| Kettlebell Swings | 1 | AMRAP | As little as needed | 1 or 2 Kettlebells |
Tips for the Workout
- The objective is to complete as many reps or rounds as possible within your chosen time frame (start with 10 minutes and adjust based on your fitness level).
- Consider starting with one kettlebell for the swings, but you can use one or two based on your preference and strength.
- Use a kettlebell weight for the swings that allows you to complete 10 swings with moderate effort, challenging but manageable.
Workout 3 – Kettlebell Swing EMOM
This 10-minute kettlebell workout is a great way to get a full-body workout. It consists of alternating kettlebell swings and rests for 10 rounds. The number of swings you do in each round will depend on your fitness level. As you get stronger, you can increase the number of swings you do in each round.
| Minute | Exercise | Repetitions | Notes |
| 0 | Kettlebell Swings | 15 | |
| 1 | Rest | — | Rest for 1 minute |
| 2 | Kettlebell Swings | 15 | |
| 3 | Rest | — | Rest for 1 minute |
| 4 | Kettlebell Swings | 15 | |
| 5 | Rest | — | Rest for 1 minute |
Repeat for an additional 5 minutes. Increase the time of this workout in 2-3 minute increments as your endurance and strength improve. You can also make the workout harder by using a heavier kettlebell or doing more challenging versions of swings. Examples include: 1 arm swings, dead stop swings, and swings with a resistance band attached.
Workout 4 – Upper/Lower Body Alternating Supersets
This superset workout draws inspiration from Bob Gajda’s Peripheral Heart Action (PHA) workouts by embracing the fundamental PHA principle of alternating upper and lower body exercises. Each superset seamlessly transitions between challenging lower body movements, like the KB Split Squats Suitcase Hold and KB Swings, and upper body exercises such as the KB Floor Press and KB Rows.
The absence of rest periods between sets of lower and upper body exercises keeps the blood circulation continuously shifting between these regions, mirroring the PHA philosophy of maintaining a “peripheral” circulation of blood. The workout prioritizes cardiovascular engagement, muscular endurance, and efficient use of time, all of which align with the core principles of Bob Gajda’s PHA approach. By alternating these exercises and strategically incorporating rest periods, this workout provides an effective full-body training experience that reflects the spirit of Gajda’s innovative fitness methodology.
This workout excels as a cardio workout due to its seamless integration of high-intensity exercises without extended rest intervals. Alternating between lower body and upper body movements in quick succession elevates the heart rate, fostering an intense cardiovascular challenge. Additionally, the inclusion of exercises like KB Swings, which engage multiple muscle groups and promote rapid calorie burning, further cements its effectiveness as a robust cardio-focused routine.
Exercise | Sets | Reps | Rest Between Supersets | Weight Used |
| KB Split Squats Suitcase Hold | 4 | 10 | 0 seconds | Moderate |
| KB Floor Press | 4 | 10 | 90 seconds | Moderate |
| KB Swings (1 or 2 Handed) | 4 | 10 | 0 seconds | Moderate |
| KB Rows (1 or 2 Handed) | 4 | 10 | 90 seconds | Moderate |
- Start with a weight you can do 10 reps with moderate difficulty.
- Repeat each superset until you’ve done 3 sets of each exercise. Then move onto the next block of exercises.
- Once you can do 3 sets of 10 reps on each exercise, increase the weight or make the split squats, floor press, and rows harder by pausing 2-3 seconds between lifting the weight and returning to the starting position.
- The kettlebell swings can be made more challenging by changing to 1 handed swings or pausing after each swing and returning the kettlebell to the floor.
Workout 5 – Kettlebell Clean And Press Complex
Introducing the Kettlebell Cardio Complex: A research-proven fusion of intensity and duration that not only elevates your heart rate but also leverages the power of kettlebells to build cardio fitness. This workout, often referred to as a “kettlebell complex,” seamlessly weaves together three dynamic kettlebell exercises with minimal rest, creating a relentless cardiovascular challenge. Designed for those seeking a comprehensive cardio and strength-building regimen, this workout delivers both intensity and efficiency.
Kettlebell complexes like this one are known for their ability to torch calories, enhance cardiovascular endurance, and build functional strength. The Kettlebell Clean and Press, Kettlebell Clean, and Kettlebell Swing form a trifecta of exercises that, when performed consecutively, keep the heart rate elevated throughout the session. The unique blend of strength and cardio training in a single workout has been scientifically validated to improve cardiovascular health and overall fitness.
If you’re ready to embrace a workout that pushes your limits and elevates your heart rate while harnessing the proven benefits of kettlebell training, give the Kettlebell Cardio Complex a try. With its inherent intensity and duration, this workout is a dynamic addition to any fitness routine, promising impressive cardiovascular gains and an invigorating challenge for your entire body.
| Exercise | Sets | Reps per Set | Rest Between Sets | Weight |
| Kettlebell Clean & Press | 5 | 5 | 0 seconds | Moderate |
| Kettlebell Clean | 5 | 10 | 0 seconds | Moderate |
| Kettlebell Swing | 5 | 10 | 60-180 seconds | Moderate |
Tips for this Workout
- Perform 5 reps of Kettlebell Clean and Press.
- Perform 10 reps of Kettlebell Clean.
- Perform 10 reps of Kettlebell Swings.
- Rest for 60-180 seconds.
- Aim to start with 5 tri-sets.
- Progressively work up to 10 complexes.
- Use a weight that challenges you.
- Increase the weight when you can perform 2 or more additional reps.
- Consider switching to two kettlebells.
- Avoid sitting down between tri-sets.
Once you’ve mastered these workouts I recommend trying out these 10 minute kettlebell workouts for more cardio gains.
Get Fitter Than Ever With Kettlebell Cardio
Doing any of these full-body kettlebell cardio workouts 2-3 times a week offers way more benefits than ‘regular’ cardio. First of all it’s way less boring than hours of running. Second, you also get stronger and build muscle. Last but not least kettlebell cardio doesn’ take a lot of time. In as few as 10 minutes you do a workout that produces results.
Remember, more isn’t always better so 3 workouts a week is plenty.
Make sure you get your free copy of this workout by clicking on this link. You’ll get a Google Sheets Workout Tracker that has every exercise, set, and rep programmed for you.
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