Kettlebell Core Cardio

20 Minute Kettlebell Workout

Make use of a lighter kettlebell, and scorch your way through a list of calisthenic style movements!

This kettlebell workout is perfect for you if:

  • you don’t have time to workout (it’s only 20 minutes)
  • you want to burn a lot of calories
  • you want a workout that works you harder than the last one you spent cash on

The number one excuse that most people use for not working out is that they don’t have enough time.

This kettlebell workout can give you your cardio in just 20 minutes. If you’re used to spending an hour on the treadmill or watching TV on a spin-bike, then you WILL be blown away by the effectiveness of this workout!

Kettlebell Core Cardio is a 20-minute, high-intensity, interval-training cardio workout. It uses a light-weight kettlebell and core-crunching movements to make you sweat, work your abs, and burn a lot of calories in a short amount of time. All members of JohnnyFit Online can access this kettlebell workout!

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Why Is This 20-Minute FREE Kettlebell Workout So Effective?



It’s based on the concept of High Intensity Interval Training (HIIT). You do really intense movements for short periods of time that blast your heart rate way up! Then, after a short rest, you do another intense movement. The basic idea of HIIT is to perform cardio so intensely that your body spends hours recovering and continues to burn calories throughout the recovery period.


HIIT vs. Traditional Cardio

Studies show that HIIT can burn 9 times as many calories as a traditional cardio workout such as jogging on a treadmill. Let me do the math for you. If you consider that a 150-pound person will burn nearly 800 calories by running 7 mph for an hour, then in 20 minutes that 150 pound person is burning 267 calories (800/3 = 267 calories). In the previous point I noted that HIIT can burn 9 times as many calories as traditional cardio, so 267 x 9 = 2,403 calories. I am not joking and this is not a gimmick!

  • These 2,403 calories you’ll burn include the ones you burn after performing HIIT throughout the recovery period. This is the great thing about HIIT: You keep burning calories even after you stop working out!
  • The math will vary for everyone depending on metabolism, intensity, and other body factors. Any way you slice it, HIIT burns a LOT of calories!



This free kettlebell workout is fun! The fast pace and variety of the different exercises make this workout go by really fast… as if 20 minutes wasn’t fast enough already!

Are You Fit Enough To Do This Workout?

This free kettlebell workout can be modified for most fitness levels and abilities. Of course I’m a really fit guy and you can see that I really give it my all in this workout, but it really doesn’t matter if you can’t keep up with me or can’t do the moves exactly like I do them.

Modify the Workout:

  • You can go slower than I do.
  • You can pause the video and take breaks.
  • You don’t have to go as deep in the squat stances, and you don’t even have to jump when I jump.
  • You can do this without any kettlebell!
  • Make Adjustments – As your fitness improves you can try to do the workout more intensely than you previously did it. You should only be competing with yourself. It’s not about keeping up with me or surpassing me, but more power to you if you do! Only do YOUR best and that’s good enough!

It Ain't Easy

I’ll be the first to admit: I’m not much for hour-long cardio workouts. I like my workouts short, intense, and effective. I wanted to deliver my style of workout to you so that you can do it in your own home, back yard, or wherever you can watch a video.

I don’t have any corporate sponsors and this isn’t a flashy, highly-produced video.

This workout utilizes a light kettlebell (I use 10 lb in the video) which forces you to contract your abdominals during the exercises in order to maintain stability. Every move requires core contraction in the form of twisting, turning, crunching, and squeezing your midsection. You literally receive an ab workout at the same time that you get cardio.

It is me getting sweaty in my back yard. This is old school with minimal equipment and no fancy lighting and camera angles. I’m just a real person showing you how to work hard and with lots of intensity!

You get out of it what you put into it! You can make the exercises as intense as possible and push yourself or you can go through the motions. As your endurance increases, try to keep up with me. If you can perform the moves faster and with more intensity than me, then kudos to you. You are surely JohnnyFit!

How to Get the Workout

All JohnnyFit Online members can access this 20-minute, highly-intense kettlebell core cardio workout.

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