30 minutes full body kettlebell killer cardio home workout

Very complex Kettlebell exercises are very common in the gym, help to burn calories, stimulate metabolism, increase body strength and tone muscles, especially the thighs and shoulders.

Very complex Kettlebell exercises are very common in the gym, help to burn calories, stimulate metabolism, increase body strength and tone muscles, especially the thighs and shoulders.

In recent years, these weight exercises have gained a lot in popularity because they are very efficient, suitable for beginners, can help to burn 400 calories in just 20-25 minutes. Following the training, tendons and ligaments are strengthened.

With the help of this sports equipment – the Kettlebell weight – you can develop all the muscle groups by doing exercises at home because they are cardio and strength type.

Find out in the article which are the best 9 kettlebell exercises for body muscles, that can be done at home, and how they help reduce the pain of the shoulders, neck, and back.

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Benefits

• It helps to burn calories, reduce fat layer, lose weight.

• Helps strengthen joints and ligaments

• Stimulates metabolism, improves the cardiovascular system

• Helps train many muscle groups in the body

• Helps to burn more fat as in the case of treadmill running

• The muscles of the shoulders, arms, legs, buttocks, and back are trained

• The muscles will be bigger and better shaped

• Improve mobility, strength and body strength

• Improve coordination skills

• Reduce the risk of injury, prevent joint problems and back pain

• Relieves shoulder, neck and back pain

• They have a good effect on the nervous system.

Below I present you a 30 minutes killer full-body cardio workout with Kettlebell dumbbells, consisting of 9 exercises.

1) Russian Kettlebell Swing

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This is one of the most popular Kettlebell exercises. It is a Russian training style, a very effective exercise for the body muscles if done correctly.

Exercise works almost the entire body, is very effective for increasing the body’s resistance. It helps to eliminate the extra kg, to reduce the fat layer.

Targeted muscles: thighs, dorsal muscles, lumbar, glutes, deltoids

How to do

• Stand with your feet as far apart as the distance between your shoulders.

• Hold the weight with both hands, bend your knees, push your hips to the back, hold your back straight and bring your weight down between your legs, then return with your feet straight and lift the weight so that your arms are parallel to the ground.

• The exercise consists of balancing the kettlebell in the hands.

Do 3 sets of 10 to 12 reps

2) Kettlebell Chest Press

A very useful exercise. Great for activating burn, hamstrings, and core.

Targeted muscles: chest, hamstrings, core

How to do

• Lie down on a mat with both knees bent.

• Hold the kettlebell on its handle with your right hand facing outward. Place the kettlebell on your chest.

• Push the kettlebell up until your arm is straight.

• Lower the kettlebell back to your chest to make one rep.

• Repeat these steps for the left hand.

Do 3 sets of 10 to 12 reps

3) Two Arms Kettlebell Row

Targeted muscles: lumbar, dorsal, arm, deltoid

How to do

• From the bent, with the back straight and the look in front, we extend and then pull the arms near the trunk, maintaining a second maximum contraction.

Do 3 sets of 10 to 12 reps

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4) Goblet Squat

This is one of the simplest and most effective weight exercises. It is done carefully, respecting its technique correctly.

The Goblet Squat exercise is not specialized on certain muscle groups, but it especially helps to tone the muscles of the shoulders and thighs.

It is a core exercise. This exercise stimulates the cardiovascular system.

Targeted muscles: shoulders, thighs, buttocks

How to do

• Stand upright, with the soles slightly apart, they should be at shoulder level.

• The position should be as comfortable as possible, and with your hands holding the kettlebell at the chest level, under the chin, keep the elbows under the weight and be careful not to hit yourselves.

• Hold your back straight, bend your legs and lower yourself as far as you can, supports the elbows of the feet

• Hold the position for a few seconds and then rise to the original position and repeat the exercise.

Do 3 sets of 10 to 12 reps

5) Kettlebell Swing with One Hand

Targeted muscles: especially abdominal muscles

How to do

• Take your left hand at the back, and with your right hand lift the weight and perform balance movements with the kettlebell, which is carried between the legs in the area of ​​the knees and up to the height of the shoulders.

• This exercise requires a lot of abdominal muscles.

• The back should always be held upright and the middle tightened so the body will not rotate after the kettlebell.

• The exercise requires a lot of physical effort, so it must be learned correctly and performed with smaller weights at the beginning, of 8 kg.

• If you are a beginner you can choose small weights until you can learn and master the technique of this exercise. Gradually you can increase weights to 12 or even 16 kg.

Do 3 sets of 10 to 12 reps

6) Sumo Squat with Kettlebell upright

This is a very easy exercise to do at home. Like any kettlebell exercise, it requires a little concentration to apply the technique as accurately as possible.

By increasing the number of repetitions, the strength of the muscles and its volume also increases.

Targeted muscles: inner thighs, gluteus muscles, shoulder muscles, arms, back, and legs.

How to do

• Stand upright, keep your feet apart so that they slightly cross the hips line and your toes are outward.

• Take the Kettlebell weight with both hands and lift it to the chest area, so that the arms are at least shoulder level.

• The back is held upright and the abdomen tightened during this exercise. The body does not lean forward, the body only moves up and down.

• Push the thighs and bend the knees and reach the body as low as possible so that the thighs are parallel to the ground, then rise to the original position, standing.

• If the technique is correctly executed, there should be no discomfort in the back area.

Do 3 sets of 10 to 12 reps

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7) Jump Squat Kettlebell

This exercise moves many muscle groups of the body. It is recommended as a beginning exercise, before carrying out other weight exercises.

This exercise helps to burn many calories. It gets your leg muscles moving. It increases endurance and helps to tone the body.

Targeted muscles: quadriceps, glutes, femoral muscles, abdominal muscles

How to do

• Stand upright, keep your feet slightly apart at shoulder widths.

• Hold the weight with both hands, arms down, push the hips back and bend the knees so that the thighs are parallel to the ground.

• Light jumps follow on both legs, holding the weight with the arms so that the legs are straight.

Do 3 sets of 10 to 12 reps

8) Russian Twist with the Kettlebell

Targeted muscles: abdomen, obliques

How to do

• From the sitting position with the feet slightly flexed, we pass the kettlebell on both sides of the trunk keeping permanent tension in the abdomen.

• To increase the difficulty of the exercise we can lift the feet off the ground.

 Do 3 sets of 10 to 12 reps

9) Kettlebell Deadlift

Targeted muscles: abdomen, obliques

How to do

• From the stand with the legs apart at the shoulders level, we bend until the load reaches the ground.

• The back is straight and the look is always in front.

• It returns to the initial position where 1 second is maintained.

All these exercises must be performed correctly, for maximum efficiency, and of course to prevent the risk of injury, try to respect their technique of accomplishment!

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