If you’re a rush-hour regular at the gym, consider this your new favorite workout. It works your whole body with just one glorious piece of equipment: A kettlebell. Even during busy times at the gym, you should be able to claim one.
This workout is also great any time you’re in a hurry—you only need 25 minutes to get it done.
Read on for the workout, which was created by Sam Richmond, former Thrive coach and current Thrive director of partner development, and is demonstrated by Thrive coach Manny Mitchell.
For more in-depth coaching on kettlebell moves, check out our Thrive program—you can sign up for a complimentary week of coaching right here.
The 25-Minute Kettlebell Workout
Directions: Choose a kettlebell based on how much you can row—the weight should feel challenging, but doable, when performing a set of 8 single-arm rows.
Perform the following exercises in order, resting as needed between sets (see below for a tip on how to tell if you’ve rested enough). That’s 1 round. Repeat for as many rounds as possible in 25 minutes, aiming for 4 to 6 rounds total.
Recovery Tip: Prioritizing your recovery can ensure that you’re able to deliver repeat high-intensity efforts and get the most out of every single minute of training time. If you’re wearing a MyZone heart rate monitor (or similar device) look to recover up to 70% of your perceived max heart rate before you start the next set. If you do not have a heart rate monitor, try using the rating of perceived exertion scale (click here for more information). Or see our front desk if you’d like to purchase a MyZone.
1: Kettlebell Deadlift, 8 reps
Stand over the kettlebell with your feet a little wider than hip-width. Slightly bend your knees, reach down with both hands and a flat back, and grab the handle of the kettlebell. This is your starting position.
With a proud chest, stand tall, engaging your glutes and quads at the top of the movement. Hinge at your hips to lower the kettlebell back to the starting position, while maintaining a flat back. That’s 1 rep. Do 8.
2. Kettlebell Goblet Squat, 8 reps
Load the kettlebell into position in front of your chest, holding the rounded body of the kettlebell with both hands. Place your feet slightly wider than hip-width apart (or to your preferred squat stance). This is your starting position.
Squat to parallel depth, ending with your elbows hitting just inside of the knees. Don’t let your knees cave in. Pause momentarily at the bottom of the squat and drive forcefully through the floor to bring yourself back to the starting position.
3: Kettlebell Goblet Alternating Reverse Lunge, 8 reps per side
Stand with feet shoulder-width apart, holding a kettlebell by the handles in front of your chest. This is your starting position.
Take a large step back with one leg, then lower the back knee toward the floor. During this movement, keep your weight firmly planted in the front foot, keep an upright torso, and engage your core. Don’t arch your back. Once your back knee is an inch or two from the ground, drive through the front leg back to the starting position. Repeat on the other side. Alternate sides until 8 reps are completed on each leg.
4. Kettlebell Lunging Row, 8 per side
Take a large step backward with your left leg. Lean forward, keeping your back flat, and place your right elbow or hand on your right thigh. Grasp the kettlebell with your left hand and square your shoulders. Pull your left shoulder back and down to stabilize the joint. This is your starting position.
Pull the weight up in a rowing motion, then lower the weight back down to the starting position. Perform 8 reps on this side, then repeat on the opposite side.
5. Pushup, 8 reps
Start in a high-plank position with your hands on the floor, slightly wider than shoulder-width. Your body should form a straight line from your head to your heels. Activate your push-up by spreading your fingers wide and turning the insides of your elbows out.
Slowly lower your body toward the floor with your elbows about 45 degrees from your sides. Drive forcefully through the floor and to return to the starting position.
Note: If this is too difficult, elevate your hands onto a box or bench, or do only the lowering portion of the push-up.
6. (Recovery) Alternating Spiderman with Reach, 3 per side
Starting from a high plank position, step your right foot up and outside of the right hand. Drive the left knee down toward the floor. Take a deep breath in and reach the right hand upwards toward the sky, opening your body to the right side, while exhaling. Don’t rush; take your time and fight for millimeters at the top of the movement. Reset back to the starting position and perform the movement on the opposite side.