full body

kettlebell cardio

This is a workout I wrote (and later did myself) for a cardio conditioning style workout I taught at LIFT in Baltimore this week. If you don’t have kettlebells you can use 1 dumbbell in it’s place.


  • interval timer (recommend GymBoss App but there are others)

  • mat

  • 1 heavy kettlebell

  • 1 light kettlebell

  • 1 pair of medium weight dumbbells

the workout

You will perform each move for 45 seconds, rest for 15 seconds and then move on. complete this entire circuit 4 times through.


Jump squat with 2 second pause at the bottom (option - remove the jump)

Plank pull with light kettlebell (high plank position with a kettlebell or dumbbell lying just behind your wrist and to the side of your body, reach your opposite hand under your body and across to grab the kettlebell handle and pull it to the other side, repeat using the other arm to pull it back; option - drop knees)

Kettlebell swing with heavier kettlebell

Kettlebell dead bug with light kettlebell (option - only move legs)

1/2 burpee curl (start in plank holding weights, hop feet toward hands, lift to a squat hold, perform a curl, put weights back down, hope feet back to plank; option - step instead of hop)


If needed add a 1 minute rest before restarting the circuit

Let me know if you have any questions!! Enjoy!

This content is for informational purposes. Always seek the advice of a qualified health professional before starting or changing any exercise program.