Total Body Cardio Kettlebell Workout

Post Updated: 4/9/15 – I’ve updated this post to clarify the sequence, and to adjust the order to how I would perform this workout now (4 years later). I have not edited the comments, so you may notice a discrepancy in the comments vs the content .

Here’s a cardio kettlebell workout that I did yesterday that worked just about everything! I completed the entire thing including warm up and cool down stretch in an hour and ten minutes using a 53 lb kettlebell. I probably could have finished in under an hour but I took a few breaks as needed.

This workout is designed to alternate pressing and non-pressing movements. Sets that have more than one overhead exercise only have 5 repetitions. If you have multiple kettlebell weights, you may want to adjust weight accordingly and do a flat 10 repetitions each, all the way through. However, if you are challenging yourself appropriately, then I don’t think that you’ll mind the sets with fewer reps.

Also, feel free to modify the Cardio Kettlebell Workout by increasing the rest periods between sets as needed.

If you’re looking for other unique kettlebell workouts to follow along with, then try out JohnnyFit Online! My online program is a labor of love, and there you’ll find over 30+ workout videos to follow along. Many of them are kettlebell only or involve kettlebells.

Cardio Kettlebell Workout

10 x each

30 seconds rest between sets

10 x each

10 x each

5 x each

10 x each

5 x each

10 x each

5 x each

  • Clean & Press
  • Squats
  • Snatches

10 x each

5 x each

  • Snatches
  • Clean & Press
  • 2-Hand Curls

10 x each

5 x each

10 x each

  • Around the World (each direction)
  • Squat Kicks
  • Presses

Bodyweight Squats x 20 (10 of them plyometric)

Use a weight that challenges you and push through to the end! Make sure to warm up appropriately, and hydrate as needed!

Try my online workouts, and just follow along!

Cardio Kettlebell Workout

8 thoughts on “Total Body Cardio Kettlebell Workout”

  1. I notice you are wearing some type of glove as you are doing kettlebell workouts. Do you recommend them? Is it more for safety or to keep from injury or just your preference?

  2. I love your site – just found it today. I’m interested in trying your kettleball workout as cross-training for running, but I’ve never used one. I’m such a beginner that I can’t guess what some of the movements are supposed to be – like “good mornings.” Do you have other instructions on your site, or could recommend a site that contains diagrams or photos?

    If these are standards terms that will be explained in the dvd that comes with the kettleball, I’m going to feel like a complete idiot.

    Thanks

    1. Jenny, I’m really glad you found my website!

      I’m going to begin adding my own video clips beginning this week or next so stay tuned! In the meantime, I found this clip on YouTube that does the trick!
      http://www.youtube.com/watch?v=d33ahSxMy84
      or dead lift variation
      http://www.youtube.com/watch?v=n1VxmGfOdYw

      The Good Morning is basically a kettlebell dead lift. Keep your head up so that you don’t round the lower spine. It works the low back, glutes, and hamstrings.

      I think that kettlebells will be perfect for your cross training. Strengthening your core, which kettlebells really do, will benefit any sport or activity that you’re involved in, not to mention the cardio component of the kettlebell exercises.

      Keith Weber also demonstrates the good morning variation in his DVD Extreme Kettlebell Cardio Workout 2
      http://www.johnnyfit.com/kettlebells/review-extreme-kettlebell-cardio-workout-2.html/

      1. Wow, that was an unbelievably fast reply! Thanks for the info and you can be sure I will be a regular visitor to your site 🙂

  3. Hi Johnny,
    What a great site you have created here. I just signed up for your newsletter and marked you on my favorites list. You have some good info here and the videos of the different KB exercises are fantastic! I also discovered we are both from the PNW. Hailing from Seattle myself….

    Anyway, this hour long cardio workout makes me tired just reading through it! I can’t wait to try it out. For the exercises that have more than one set (like the hot potatoes or upright rows) how long are you waiting between sets? What about between each exercise? Thanks for any clarification.

    1. Hey Branden, I’m glad you found my site! I love Seattle by the way!

      It’s been so long since I did this workout, I honestly can’t remember exactly how I split it up. Here’s a suggestion though…

      Try doing it in 3 move circuits. Try to do all 3 exercises in each circuit without taking a break. Then, take about 30 seconds of rest between each circuit, more if you need to, that might be a pace that you need to work up to. It’s the pace that really makes this a cardio workout, but that will vary depending on how heavy your kettlebell is.

      For example:

      2-Hand Swings 1 x 10
      Squats 1 x 10
      Figure 8 To Hold 1 x 10

      30 second rest after the circuit, on so on…

      Presses 1 x 10
      Dead Lift 1 x 10
      Upright Rows 1 x 10

      Squats 1 x 10
      Upright Rows 1 x 10
      Windmills 1 x 10

      Upright Rows 1 x 10
      Hot Potatoes 1 x 10
      Squat-Press 1 x 10

      Hot Potatoes 1 x 10
      Overhead Squats 1 x 10
      Figure 8′s 1 x 20

      Overhead Squats 1 x 5
      Windmills 1 x 5
      Hot Potatoes 1 x 10

      Thrusters 1 x 10
      Tactical Lunges 1 x 10
      Clean & Press 1 x 5

      Clean & Press 1 x 5
      Squats 1 x 10
      Snatches 1 x 5

      Snatches 1 x 5
      Clean & Press 1 x 5
      2-Hand Curls 1 x 10

      Snatches 1 x 5
      2-Hand Curls 1 x 10
      Cleans 1 x 10

      Snatches 1 x 5
      Clean & Press 1 x 5
      1-Arm Row 1 x 10

      Kettlebell Pushups 1 x 20
      Around the World 1 x 10
      Thrusters 1 x 10

      Around the World 1 x 10
      Squat Kicks 1 x 10
      Presses 1 x 10

      Around the World 1 x 10
      Body weight Squats 1 x 20 (10 of them plyometric)

      Have fun, and let me know if you have any questions!

      1. Thanks for the reply. I really like that layout you provided. I will give this a shot on Monday. I gotta memorize a few of the exercises so I don’t forget in the middle of my session. Cheers!

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