Full-Body Kettlebell Blast: One Epic Exercise to Transform Your Workout
This kettlebell exercise delivers an outstanding cardio challenge while engaging muscles across your entire body. All you need is a kettlebell and about 6 feet of space.
Experience a workout like no other.
This routine takes just 15 to 30 minutes and revolves around a single powerful exercise that provides excellent cardiovascular conditioning and activates muscles throughout your body—including arms, chest, back, shoulders, and glutes.
All you need is a kettlebell of the right weight and roughly 6 feet (2 meters) of free space. I even completed this workout on my balcony without having to clear away any items.
How to Perform the Workout
Set a timer and aim to complete 100 kettlebell burpees. If you’re new to this, start with 50 to 80 reps and monitor how you feel.
Take breaks between reps as needed, but try not to overdo the rest periods.
Regarding kettlebell weight, beginners should try 18–26 lbs (8–12 kg), while those with a solid fitness base can go for 35–53 lbs (16–24 kg). To test if the weight is right, perform 20 two-handed kettlebell swings. If you can complete them comfortably, the weight is suitable; if you struggle after 10–15 swings, opt for a lighter kettlebell.
How to Do a Kettlebell Burpee
Stand with your feet slightly wider than shoulder-width and place the kettlebell just behind your feet. Bend down and place your hands on the floor, then jump back into a high plank position. The kettlebell should be positioned between your legs.
Bend your elbows and lower your chest and hips to the ground. Push back up to the plank position, jump your feet forward to your hands, and stand upright.
With a straight back and slightly bent knees, grasp the kettlebell handle with both hands. Powerfully extend your hips forward to swing the kettlebell ahead.
It’s crucial that the momentum comes from your hips and back—not your arms. Imagine two ropes attached to your shoulders holding the kettlebell; your arms only guide and support the movement instead of lifting the weight.
When the kettlebell reaches overhead with your arms fully extended, allow it to descend in a semicircular path, guiding it between your legs and placing it back on the floor.
Repeat the burpee and continue this sequence until you complete 100 reps.
I finished this workout in 14 minutes using a 35-lb (16 kg) kettlebell. Share your results and kettlebell weight in the comments below!
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