This kettlebell workout is nice and short (but far from easy!) and can be completed in around 20 minutes. The workout is ideal for those who want to focus on their muscle endurance and stamina. As well as this the workout will burn plenty of calories, as you will be working continuously for 3-5 minutes this will help to raise your heart rate and keep it elevated throughout the session.

Warm up: Spend 5-10 minutes warming up with a mixture of light cardio and mobility exercises that focus on the hips, hamstrings, lower back and shoulders.

Round 1. Single arm snatch and 2 handed swings:

Start of by performing 5 snatches with your right arm, and then grab the bell with both hands and complete 5 swings. Follow this with 5 left arm snatches and then another 5 swings. Keep this going for the full 3-5 minutes aiming not to put the bell down alternating between snatches and swings. Once you can complete 5 continuous minutes without stopping and it feels comfortable then increase the weight of your kettlebell.

Round 2. Single arm lunge and 2 handed squats:

Hold the bell in your right hand in rack position. Perform 5 front lunges stepping forward with your left leg. Then hold the weight in both hands at chest height and complete 5 squats. Rack the weight on your left and perform 5 lunges stepping forward with your right leg. Keep this going alternating between lunges and squats for 3-5 minutes. Once you can complete 5 continuous minutes without stopping and it feels comfortable then increase the weight of your kettlebell.

Round 3. Single arm row and 2 handed high pulls:

Hold the bell in your right hand and step forward with your left leg. Tip forward from your hips whilst maintaining a flat back and perform 5 rows. Follow this with 5 2 handed high pulls before completing 5 left arm rows. Keep this going alternating between rows and high pulls. Once you can complete 5 continuous minutes without stopping and it feels comfortable then increase the weight of your kettlebell.

Below is a video showing a sample of each of the 3 rounds.

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