Cardio workouts don’t have to include lots of jumping around. In fact, this kettlebell cardio workout will challenge your aerobic system with a host of low-impact moves—and also work to help you build strength throughout your entire body. Consider this a double-duty workout.
In this video, the second installment of Sweat With SELF’s new Kettlebells series, you’ll make your way through a strength and cardio workout that’ll introduce you to some fundamental exercises. Lee Jimenez, a certified kettlebell level 1 instructor and ACE-certified personal trainer, and ACE-certified personal trainer Tiffany Ragozzino will take you through the routine, which cycles between kettlebell exercises to build strength and bodyweight exercises to help get your heart rate up.
You’ll start with a solid warm-up, which helps to get your blood flowing and your muscles warm, thanks to compound exercises like the squat and push-up, as well as cardio exercises like jumping jacks and jogging in place. You can modify those last two into low impact moves by swapping in a side-step for the jumping jack and a high-knee raise for the jogging in place.
Then you’ll get into the actual workout, where you’ll familiarize yourself with fundamental kettlebell exercises like the deadlift, deadlift to clean, goblet squat, and kettlebell swing. In between those, you’ll slot in bodyweight moves like the lateral lunge and plank shoulder tap. The dynamic nature of these moves, along with the HIIT programming—you’ll be working for longer than you’re resting—makes sure that you’ll feel a little breathless. So even though this workout isn’t a traditional “cardio workout,” you’re still getting an aerobic benefit here, since your heart rate will stay elevated.
Before you get started with this kettlebell cardio workout, you may want to take a quick kettlebell tutorial, especially if this is your first time using kettlebells. Check out this Sweat With SELF video on how to use kettlebells, which will help you learn the grip, correct form, and mistakes you should avoid, along with how to choose the best kettlebell for you.
Once you’re ready to go, grab a mat, a kettlebell or two, and get ready for this quick and efficient cardio and strength kettlebell workout!
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