She Strengthens

Get Fit Fast: A 30-Minute Kettlebell Routine

Boost Your Metabolism with These Key Moves

You don’t need to spend hours at the gym to get a great workout. In fact, quick bodyweight routines can be incredibly effective at boosting your metabolism for the rest of the day. For those days when you want to lift or use kettlebells, you can get the job done with just a few key moves.

Meet Your Trainer: G.O. Green

We tapped certified trainer G.O. Green from Brick New York to create a kettlebell routine that hits all of your major muscle groups and gets you in and out of the gym in about 30 minutes.

The Routine: Strength-Building Moves

To get started, pick two different weights: a heavier one for the first half and a lighter weight for the core moves at the end. You can also do this routine as a bodyweight workout if you prefer.

Circuit Training

Do each of the 4 moves below in order for 10 to 12 reps, unless otherwise noted. At the end of each circuit, rest for 60 to 90 seconds. Do the entire circuit 4 times.

1. Sumo Deadlift with High Pull

Stand with feet wider than hip width, toes turned out, and hold the kettlebell by the handle with both hands, arms extended. Perform a deadlift by sending hips back and bending knees slightly to lower the bell to the ground. Return to stand, push hips forward, squeeze glutes, and pull the kettlebell to chin. Think about zipping up a jacket as you do the high pull.

2. Single Arm Thruster

Stand with feet hip width and hold a kettlebell in one hand, arm bent, resting the bell over your shoulder. Hold the other arm out for balance. Squat by sending hips back and bending knees, maintaining a tight core and neutral spine. As you stand, squeeze glutes and push the kettlebell straight up, extending your arm so the bell is overhead. Lower and repeat, making the entire movement as fluid as possible.

3. Kettlebell Swing

Start with feet hip width and the kettlebell on the ground between your feet. Send hips back and slightly bend knees to pick up the kettlebell with both hands. Swing the bell forward to chest height by standing up straight, pushing hips forward, and squeezing glutes. Allow the bell to fall between your legs as your hips hinge back, and then repeat.

4. Goblet Reverse Lunge

Stand with feet hip width and hold the kettlebell by the horns at chest height. Do a reverse lunge by stepping back with one foot and bending both knees to 90 degrees. Squeeze glutes and push off the back foot to return to the starting position. Repeat on the other side to complete 1 rep.

Finisher Moves: Ladder for Time

Set a timer for 4 to 5 minutes and do 2 reps of each exercise below. Next, do 4 reps of each exercise. Then 6 reps, then 8 reps, and so on until time runs out. Rest as little as possible.

5. Windmill

Stand with feet slightly wider than hip width and hold the kettlebell overhead with one arm straight, so the bell rests against your forearm. Engage your core, then bend to one side at the hip and touch your fingertips to your toes or the ground. Return to the starting position by engaging your core to pull you upright, keeping your arm stationary throughout the movement.

6. Single Leg V-Up

Lie faceup, holding the kettlebell by the bell overhead with both hands. Do a sit-up, bringing the bell forward and simultaneously lifting one leg to meet the bell as you crunch up. Lower to the starting position and repeat on the other side to complete 1 rep.

Alternative Move: Crunch with Legs Raised

Lie faceup on the ground and lift your straight legs up so they form a 90-degree angle with your torso. Hold the kettlebell with both hands and extend your arms straight up over your chest. Crunch up, raising your shoulders and upper back off the ground, lifting the bell toward your feet. Slowly lower and repeat, with your arms extended throughout.