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Quick Low-Impact High-Intensity Kettlebell Cardio Workout

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I’ve always known that kettlebell cardio workout can increase the heart rate, but I’ve never specifically tried to put together a cardio workout using a Kettlebell. And now I’m so glad I did! Oh my goodness, this workout was so much fun!

I went back and forth on exactly how to put this one together. I knew I wanted some strength exercises in addition to the cardio (because that’s just the way I do things!), but I wasn’t sure if I wanted to spend the whole workout counting or using a timer. In the end, the timer won because counting doesn’t always get along with me.

I’ve rated this workout as Intermediate because of the fast pace. It’s best if you’re already familiar with the Kettlebell moves, otherwise, you’ll spend a good portion of the short interval just trying to figure it out, which negates that whole high heart rate thing. This is all high heart rate workout, with no rest and no easy exercises.

Begin Your Workout

Set your timer for intervals of 40 seconds and 20 seconds. Neither one of these is rest. This is a non-stop workout! Begin your workout with a warm-up of at least 15x each of Arm Circles, Arm Crossers, High Knees and Booty Kickers. Then, move on to the main workout. Perform swings for 40 seconds and the other exercise in the pair for 20 seconds.

  1. Two-handed Swings + Halos (repeat pair 2x)
  2. Left-handed Swings + Left Leg Reverse Lunge with Knee-Up and Press
  3. Right-handed Swings + Right Leg Reverse Lunge with Knee-Up and Press
  4. Two-handed Swings + Slingshots (repeat pair 2x, one in each direction)
  5. Left-handed Swings + Double Knees
  6. Right-handed Swings + Double Knees
  7. Two-handed Swings + Curtsy Lunge with Pass (repeat 2x)
  8. Left-handed Swings + Left Leg Flying Fast Ups
  9. Right-handed Swings + Right Leg Flying Fast Ups
  10. Two-handed Swings + Walking Burpees with Hip Touch (repeat 2x)

Finish the workout with two intervals (one minute) of Left Arm Windmills and two intervals (one minute) of Right Arm Windmills.

Pahla Bowers
Star Expert

YouTube fitness star, endurance runner, and a huge fan of YOU (because you're awesome)! I believe in the power of positive thinking for making positive changes in your life. You are more powerful and more capable than you think, and I am here to help you get off the "diet and exercise" roller coaster and into the fit and free lifestyle you've dreamed of.

Pahla Bowers
Star Expert

YouTube fitness star, endurance runner, and a huge fan of YOU (because you're awesome)! I believe in the power of positive thinking for making positive changes in your life. You are more powerful and more capable than you think, and I am here to help you get off the "diet and exercise" roller coaster and into the fit and free lifestyle you've dreamed of.