9 Quick Kettlebell Workouts for People with ZERO Time

Time is of the essence. Ask anyone in the fitness profession that works with people, and you’ll find that the most common excuse people choose to believe for their lack of fitness is… and you’ll hear a unanimous response from the fitness pros: “I don’t have the time.”

We know that it’s code for a lack of prioritization for these people, but perception is reality. People really do think they need 1-2 hours in order to workout. They really do think they need to get to the gym, which requires a 10 minute drive to and from the gym for most people, then they have to get home to shower, feed the kids, and then head off to work.

+I’m here to tell you that it does not have to be this way.

Many people nowadays even worry about having to be all put together and “look good” at the gym nowadays with all the glam squads and meat wagons at the big box gyms trying to make it famous on instagram.

There’s some really good news though. All of the above can be remedied with the use of a kettlebell. You don’t need a gym membership, you don’t need to “glam it up” or “brad-chad” it up, you’re already at home to shower afterwards, and all of this can be done, literally in under 20 minutes.

How much can really get accomplished in 20 minutes you may ask? If you have to ask, it’s apparent you’ve never trained with kettlebells. It’s the best fat destroying, muscle building, and cardiovascular conditioning tool you’ll ever experience. It’s also the most economical option for nearly everyone.

Ready to Work?

Are you sold yet? Good. Because this is how I personally train myself 80% of the time, and at 36 years old, I’m leaner, stronger, and my body just feels like flexible steel. I want to share some safe, quick, and hard-hitting workouts for anyone to do who thinks they may be “too busy” to get into dangerously good shape.

Here are a couple formats with a few workouts for each one that I like to use for quick, hard-hitting kettlebell workouts for busy people.


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WORKOUT

+15 Minute EMOM #1

Each exercise should take approximately 1 minute to complete. Use the remaining time to rest.
SETEXERCISEROUND X REP/TIME
A1
Turkish Get Up
5 ROUNDS X 1 REP EACH SIDE
A2
KB Swings
5 ROUNDS X 10 REPS
A3
KB 1-Arm Rows
5 ROUNDS X 8 REPS EACH SIDE

WORKOUT

+15 Minute EMOM #2

Perform all exercises as a single “Cluster” (also known as a “Complex”). Perform one complete rep of all exercises per minute.
SETEXERCISEROUND X REP/TIME
A1
Double KB Clean
+ Double KB Squat
+Double KB Overhead Press
4 ROUNDS X 1 REP PER MINUTE

WORKOUT

+15 Minute EMOM #3

Perform all exercises as a single “Cluster” (also known as a “Complex”). Perform one complete rep of all exercises per minute.
SETEXERCISEROUND X REP/TIME
A1
KB Racked Reverse Lunges
5 ROUNDS X 8 REPS
A2
Alternating KB Floor Press
5 ROUNDS X 8 REPS
A1
Hollow Hold
5 ROUNDS X 30 SECONDS

WORKOUT

+15/15 Double-Trouble Workout

Set interval timer to 30 rounds and 15 seconds of work and 15 seconds of rest.
SETEXERCISEROUND X REP/TIME
A1
Double Clean & Press
30 ROUNDS X 15 SEC
A2
Sumo KB Rows
30 ROUNDS X 15 SEC

WORKOUT

+15/15 Snatch Workout

Set interval timer to 30 rounds and 15 seconds of work and 15 seconds of rest.
SETEXERCISEROUND X REP/TIME
A1
KB 1-Arm Snatch (Right)
30 ROUNDS X 15 SEC
A2
KB 1-Arm Snatch (Left)
30 ROUNDS X 15 SEC

WORKOUT

+15/15 Single-Limb Workout

Set interval timer to 30 rounds and 15 seconds of work and 15 seconds of rest.
SETEXERCISEROUND X REP/TIME
A1
Strict Press (Right)
15 ROUNDS X 15 SEC
A2
Strict Press (Left)
15 ROUNDS X 15 SEC
A3
1-Leg Deadlift (Right)
15 ROUNDS X 15 SEC
A4
1-Leg Deadlift (Left)
15 ROUNDS X 15 SEC

WORKOUT

+Ascending Ladder Workout

Perform the reps of each exercise one after the other, adding one rep to each round as you ascend the ladder.
SETEXERCISEROUND X REP/TIME
A1
KB Swings
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
A2
Burpees
1, 2, 3, 4, 5, 6, 7, 8, 9, 10

WORKOUT

+DEscending Ladder Workout

Perform the reps of each exercise one after the other, substracting one rep from each round as you descend the ladder.
SETEXERCISEROUND X REP/TIME
A1
KB Swings
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
A2
10, 9, 8, 7, 6, 5, 4, 3, 2, 1

WORKOUT

+INVERTED Ladder Workout

Perform the reps of each exercise one after the other, substracting one rep from each round as you descend the ladder.
SETEXERCISEROUND X REP/TIME
A1
KB 2-Arm Snatch
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
A2
1/2 Rack Squats
10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Conclusion

Imagine if you were to just dedicate 20 minutes 3 – 5 times per week over the long haul? What kind of impact would that have on your mindset, your muscle, your fat, and you overall confidence? Quit using the tired excuse that you’re too busy and don’t have enough time and start asking the right question, which is “how do I get more efficient?”

Then proceed to learn how to use thy kettlebell. One step better, find a coach who can teach you how to use them.+

Brandon LaRue

WOMO Contributor
+BRANDoN Larue Blessings everyone, my name is Brandon LaRue. I’m mostly a man of faith, husband, dad, and outdoorsman, but in my other time I’m a Strength and Conditioning Coach, Nutrition Coach, and a Leadership Consultant. I’m an extractor of greatness in others.
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