Develop core strength and full-body muscle with just six moves? How? Well, this six-move kettlebell session strengthens your core and boosts your metabolism. And it will do it in just 22 minutes. Whether you’re short on time or like efficient routines, you can build full-body strength in as little as 22 minutes with this six-move kettlebell workout. You only need a bit of space and a single weight to start.
If you enjoy working out with weights, investing in one of the best kettlebells (opens in new tab) on the market is a good idea, especially as all of our top picks are reduced in this year’s New Year sale.
These off-center weights are ideal for building muscle, increasing your heart rate and boosting your metabolism, especially if you learn how to do kettlebell swings.
But there’s more to kettlebell training than this one (albeit very effective) exercise. This routine from the awesome fitness duo Twice The Health (opens in new tab) keeps things a bit more varied, packing six moves into a 22-minute session.
It’s split into two sections too; a 10-minute AMRAP (As Many Rounds As Possible) workout and a 12-minute EMOM (Every Minute On the Minute) session. So, you can perform them one after the other or just pick one if you’re really short on time.
If this is the first time you’ve come across these training styles, the aim of an AMRAP workout is to do as many repetitions of the prescribed exercises as you can in the allotted time. For this session, do 8-10 repetitions of each move before starting on the next. Then, keep repeating this three-move circuit until the 10 minutes are up.
For the second section, set a 12-minute running clock. Perform eight repetitions on each side of the body of the first movement (suitcase deadlifts) then rest until the timer hits 60 seconds. In the second minute, do the same for the single-arm bent-over rows, and in the third copy this format for plank drags. Complete four rounds to reach the 12-minute finish line.
As this is a high-intensity routine, it’s essential to focus on your form, so watch Twice The Health’s demonstrations before starting to perfect your technique.
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