15-Minute Kettlebell Cardio Circuit

Short on time? Want to lose weight? Try this 15-Minute Kettlebell Cardio Circuit to melt fat and shape up in just 15 minutes!

15-minute kettlebell cardio circuit

Kettlebell exercise utilizes full-body movements to help you get the most out of your time and effort. This 15-minute kettlebell cardio circuit will get your heart pumping so that you can burn hundreds of calories in just 15 minutes! Don’t believe me? According to ACE, swinging a kettlebell for just one minute can burn 20 calories!

Aside from weight loss, there are several other benefits to performing kettlebell exercise. It is easier on the body than traditional cardio, and it strengthens the tendons and ligaments to improve joint health. Kettlebell exercise also improves heart and lung health, as well as balance, muscular endurance, and coordination! With so many benefits, it’s hard to pass up!

This workout can be performed from home, the gym, or even at work during your lunch break! Kettlebell exercise is convenient because you can do it anywhere, at anytime! All you need is 15 minutes.

15-Minute Kettlebell Cardio Circuit

Kettlebell HIIT Workout for Women

What you need: An interval timer and one moderately heavy kettlebell.

Find the perfect kettlebell weight by holding it out in front of you with both arms. If you can do this fairly easily, you should up the weight a bit.

What to do: This routine includes 3 moves. Perform each exercise for the designated amount of time (depending on your fitness level). Each round will take 3 minutes. Complete 5 rounds, total.

Beginner: 30 seconds on, 30 seconds off

Intermediate: 40 seconds on, 20 seconds off

Advanced: 50 seconds on, 10 seconds off

We’ve included instructional videos for each exercise at the bottom of this post. Maintaining proper form should always be your number one priority. When it comes to kettlebell exercise, your main focus should be to keep a neutral spine (don’t round your back!) If you’re not sure how to perform an exercise, watch the video(s) below.

  1. Kettlebell Swing with Alternating Hand Switch

  2. Alternating Reverse Lunge with Kettlebell Pass Through

  3. Kettlebell Goblet Squat to Overhead Press

Instructional Videos

Kettlebell Swing with Alternating Hand Switch

Alternating Reverse Lunge with Kettlebell Pass Through

Kettlebell Goblet Squat to Overhead Press

This 15-Minute kettlebell cardio circuit is short in duration, yet highly effective. With kettlebell exercise, you don’t need tons of time or equipment. One kettlebell can make a huge difference in your health.

Did you break a sweat? We bet you did! Let us know your thoughts on this workout in the comment section! If you enjoyed this routine, you may also like…

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Erin Miller

Erin is an NASM Certified Personal Trainer and Corrective Exercise Specialist. She is also a Performance Nutrition Coach, certified through the Clean Health Fitness Institute. Some of Erin’s favorite hobbies include hiking, kayaking, and hanging out at the beach, although weight lifting is her greatest passion. She says, “Weight training is one of the most empowering things a person can do. Not just seeing, but feeling yourself transform… There’s just nothing else like it.”

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