Clicky

HomeFitnessKettlebell Cardio Workout: Build Killer Cardio Conditioning

Kettlebell Cardio Workout: Build Killer Cardio Conditioning

Build Conditioning With A Kettlebell Cardio Workout

When it comes to building cardio conditioning, be it for a specific sport, to burn fat or just for overall heart health the majority of gym-goers think they need to chain themselves to a treadmill, eleptical or spin bike.

These methods works, I’m not going to discredit them.

But they simply aren’t enjoyable.

When you don’t enjoy your cardio workouts you’re not likely to consistently perform them, lack of consistency in any endeavor will lead to unimpressive results.

That’s where kettlebells come in.

You can burn MORE calories and actually make your cardio workouts enjoyable by performing them with kettlebells.

All you need is a pair of kettlebells and the right mindset, I often take my kettlebells down to the park and hit my workouts outdoors.

Before We Delve Into The Workout, Here Are 5 Big Benefits of Training With Kettlebells…

Builds Strength While Improving Your Cardiovascular Endurance

While smashing the workouts I’m going to share with you below you’ll not only burn a ton of calories and increase the size of your cardio engine, you’ll also be building strength too!
Over time you’ll find the work you put in on your kettlebell swings and squats will translate into increased stability and strength on your key lower body exercises such as the barbell back squat, front squat and straight leg deadlift.
The variety of cleans and overhead pressing movements can assist in building shoulder strength and potentially overcoming any plateaus you’ve encountered.

All Movements Are Functional (i.e useful in the real world)

When it comes to machines and dumbbells a lot of movements we perform are essentially fluff.
We perform them purely for aesthetic purposes – take any biceps curl or triceps extension variation for example.

When it comes to kettlebells, regardless of whether you opt for heavy kettlebell pressing movements or light weight cardio oriented lower body exercises you’re performing a functional movement.
These movements assist in building strength and mobility in useful movement patterns.
Increased activation and fluidity of hip oriented movements, stronger core muscles, increase mobility and strength in your shoulders just to name a few.

Kettlebells Are Portable (you can do these workouts anywhere)

Soaking up some vitamin D while smashing your cardio in the park is a luxury you have when you opt to train with kettlebells.
Regardless of how small your car is you can chuck a 50lb kettlebell or two in the footwell of your vehicle, unfortunately we don’t have this option when working on our cardio with tools like the Concept2 Rower or Air Assault Bike.
When going on road trips I’ll often pack my kettlebells in the boot and train with them for up to a week (allowing me to maintain my strength and cardiovascular fitness).

Fun, Engaging & Highly Customizable

Chances are you aren’t already training with kettlebells on a daily basis, thus making these cardio sessions far more fun and engaging than using the same equipment and exercises you’d normally perform in a cardio circuit.
Sick of the kettlebell cardio workout you’re performing? No problems… there’s 101 different ways we can program these workouts.
Switching up the exercises, rounds, rep range, rest time.
A Change one or two of the above and you’ve created an entirely new challenge for yourself.

My Killer Kettlebell Cardio Workout (Try These 8!)

AMRAP = as many rounds as possible in ____ time.

For time = perform the workout as quick as possible (use a stopwatch to time yourself).

 
AMRAP in 20 Minutes
40 Alternating Hand Kettlebell Swings
15 Kettlebell Upright Rows
20 Kettlebell Walking Lunges
5 Burpees to Kettlebell Press

5 Rounds For Time
10 x kettlebell swing
10 Racked Kettlebell Squats (Left)
10 Racked Kettlebell Squats (Right)
5 Kettlebell Overhead Press (Left)
5 Kettlebell Overhead Press (Right)
20 Mountain Climbers

10 Rounds For Time
15 Kettlebell Swings
15 second Farmers Carry
20 Kettlebell Russian Twists

6 Rounds For Time
5 Kettlebell Cleans (Left)
5 Racked Kettlebell Squat (Left)
5 Kettlebell Cleans (Right)
5 Racked Kettlebell Squat (Right)

10 Rounds For Time
30 Kettlebell Swings
15 Kettlebell Cleans (Left)
15 Kettlebell Cleans (Right)
30 Kettlebell Lunges
30 Kettlebell Thrusters

5 Rounds For Time
30 Kettlebell Goblet Squats
30 Kettlebell Single Arm Deadlifts (Right Arm)
30 Kettlebell Single Arm Deadlifts (Left Arm)

3 Rounds For Time
21 Kettlebell Swings
21 Burpees
15 Kettlebell Swings
15 Burpees
9 Kettlebell Swings
9 Burpees

For Time
500 Kettlebell Swings
Stop every minute and do 5 burpees before continuing with your swings

Here Are The Kettlebells I Use & Highly Recommend…


Rep Fitness kettlebells are super high quality and affordable, I’ve used some of the big name companies kettlebells and coming in at double the price the quality is identical to that of the highly affordable Rep range of kettlebells. Invest in a high qualtity kettlebell or two that’ll stand the test of time here.

Scott J.
Scott J.https://ignorelimits.com
I’m SJ. I’m a fitness enthusiast and published author. I transformed my body from a skinny fat 135lbs with 18% body fat to a solid 192lbs at 8% body fat. I became qualified in a field I was passionate about. I founded several online businesses that allow me to pursue ideas and projects in my life that I am passionate about without having to constantly worry about money. I published several eBooks explaining the training and dieting techniques I used to achieve the body I have today. I learnt a plethora of new information on dieting and fitness by reading and applying what I read, to find out what does work and what doesn’t work, because as I’m sure you’ve noticed the health and fitness industry is full of non-sense claims and BS. I found out what was true and what worked for me and applied that knowledge. And you bet I had fun during the whole process.

Stay in Touch

To follow the best weight loss journeys, success stories and inspirational interviews with the industry's top coaches and specialists. Start changing your life today!

Related Articles