Kettlebells are the perfect tool for a 15-minute, busy-guy workout. After all, kettlebells look like something your kids might have left lying around the house—which is where you’re likely squeezing in a workout these days. Plus, a 15-minute kettlebell workout is great for burning plenty of calories in minimal time.
Kettlebells also boast a few advantages over dumbbells. Picking up a kettlebell mimics the motions of your everyday life, whether it’s grabbing luggage, dishes from a cabinet, or those same things the kids left lying around the house. Because the kettlebell is unbalanced, it better challenges your stability than dumbbells or barbells, engaging more stabilizing muscles and promoting better posture.
You can do a kettlebell workout in minimal space, and it’ll make you feel more primal than throwing around dumbbells. Kettlebells look like they’d be at home in the Middle Ages—so you can channel your inner William Wallace even if you’re just minutes away from driving the carpool in a minivan.
The 15-Minute Kettlebell Workout: How to Do It
We’ve designed this workout by alternating lower-body and upper-body movements or pushing and pulling exercises. That way you can make the most of your time with minimal rest.
Perform these six exercises as a circuit workout. Do the assigned reps of each exercise, then move to the next exercise. Once you’ve finished every exercise, that’s one round of the circuit.
Do two rounds of the circuit total, resting only between each round.
If you have more time, you can do more rounds of the circuit.
Good luck—and enjoy your sweat session.
Pete Williams is a NASM-certified personal trainer and the author or co-author of a number of books on performance and training.