Kettlebell Cardio Workout

Kettlebell Cardio WorkoutYou guys are going to have to try this workout and let me know if it really is ridiculously hard or I just made the fatal mistake of doing it outdoors in 80-degree, humid weather. I’m guessing it’s a mix of both…

Kettlebell Cardio Workout

Equipment I Used:

This workout is made up of four mini circuits. You’ll do three rounds of the first circuit, moving right from one move to the next without breaks. After the three rounds (6 minutes), you get a minute break before moving onto the next mini circuit. In total, this workout will take you just under half an hour to finish.

I used an interval timer and just set it up for 78 rounds of 30 seconds and made a mental note of when to do an exercise for two intervals (1 minute) and when to switch it up after 30. If that’s confusing, just time it in a way that works for you.

Kettlebell Cardio Workout

CIRCUIT 1 | Complete 3 rounds of the following…

  • (30 seconds) High Pull Swings with the Right Arm: I used a 15-lb bell for these because it was my first time with the exercise. I think I might be able to up that to a 20-lb bell now that I’ve got the hang of it. This is a normal one arm swing, except at the top of the swing you’ll pull your elbow up and back then thrust the kettlebell forward again in sort of a punching motion, going right back down into your swing.
  • (30 seconds) High Pull Swings with the Left Arm
  • (60 seconds) Jump Rope

1 minute break

CIRCUIT 2 | Complete 3 rounds of the following…

  • (60 seconds) 2 Lateral Jumps over KB into Figure 8 Squat: Start with feet a little wider than hip-width apart, standing to the left of a heavy kettlebell (I used 25-lb because it’s the heaviest I have—35-lb would have been ideal for me). Squat down, grabbing the kettlebell with your right hand. Power up to stand. Squat back down, passing the kettlebell through your legs to the left hand, using a figure-eight motion. Once it’s in your left hand, stand back up (careful not to lock the knees). Squat back down a final time, placing the kettlebell to the ground so that you’re now standing to the right of it. From here, do two lateral jumps, jumping over the kettlebell to the left then back over to the right. Go right into the next figure 8 squat series, this time in the opposite direction.
  • (60 seconds) Jump Rope

1 minute break

CIRCUIT 3 | Complete 3 rounds of the following…

  • (30 seconds) Russian Twist: Sit with legs elevated, leaning slightly backwards, and twist from right to left, bringing kettlebell from one side of your body to the other. I used a 15-lb bell.
  • (30 seconds) Boat Pose Leg Scissors: Holding the bell at your chest, lean torso back, keeping abs engaged (think about squeezing your belly button and spine in towards each other). Lift feet off the ground and straighten legs out in front of you. Alternate lifting one foot up while you lightly tap the other heel to the ground. Switch, scissoring back and forth. The heel should just barely kiss the ground before lifting back up—don’t rest your legs on the floor!
  • (60 seconds) Jump Rope

1 minute break 

CIRCUIT 4 | Complete 3 rounds of the following…

  • (30 seconds) Kettlebell Swings: I use a 25-lb for swings, but probably need to raise that to 30 since I’ve been doing this a while now. Start with kettlebell down between your legs and, using your arms as a pendulum, swing the bell to slightly above eye level by thrusting with your hips while keeping your core tight as you stand up straight. Swing back down and repeat.
  • (30 seconds) Kettlebell Swing Punches: Don’t pause in between the swings and swing punches, just move seamlessly into these on your next swing after the timer goes off. This is just like a regular swing except for at the top, bend your elbows wide, bringing the kettle bell in towards your face, and punch it back out.
  • (60 seconds) Jump Rope

Kettlebell Cardio Workout

No seriously, don’t do this outside on a hot day unless you want to cry…

And it wouldn’t be a P&I post if I ended this without talking about what I’m wearing, now would it?? Sweaty Betty sent me this fun, optic print leggings and I’m in love. The quality is excellent—comfortable, soft, supportive, wide waistband—and I’ve gotten compliments every time I’ve worn them to a class. It’s perfect timing to wear them on the blog because Sweaty Betty is having a summer sale through 7/30: up to 50% plus free shipping on purchases over $200. Shwing! Check it out HERE.

Kettlebell Cardio Workout

WEARING | leggings: c/o Sweaty Betty // tank: Under Armour // sneakers: Nike


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  1. Looks so good! I’ll definitely give it a try!

  2. I think I’ve asked this before, but where do you buy your kettlebells?

  3. DID this at the gym today. Thanks for sharing it. Pouring sweat even indoors 😉

  4. This one was a serious killer. Thanks for a good workout 🙂

  5. Did this with a couple of clients today (changed the jump rope part as I am not a big fan— hope you don’t mind:)). We were indie and it was still a killer. Thank you!!

    • You’re so welcome! I love hearing how people modify my workouts–I think of them as guidelines that can be tweaked to fit all levels and preferences 🙂

  6. This workout is my favorite of yours so far! I’ve done it twice in the last week! Thanks 🙂

  7. I have those sneaks! And love those pants!

  8. This one is AWESOME! So hard, definitely kicked my butt.

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