20 Minute Full Body Kettlebell Workout | self

If you want a kettlebell workout it Builds strengthleaves you breathless, and supports long-term health, we’ve got a routine that covers it all in about 20 minutes. With just one weight, you can train your entire body with dynamic, functional movements that build muscle, raise your heart rate, and even help with support. Bone density over time.

Another major advantage: you don’t need a lot of equipment. one Kettlebell It can go a long way, making it a great choice for anyone exercising at home or looking to do so Keep their routine simple. And while kettlebells and dumbbells can sometimes be used interchangeably, the kettlebell’s unique design — a handle attached to a weighted ball — allows for swinging and flowing movements that dumbbells can’t replicate. When you hold the bell and the ball up, there’s also an added stability challenge because the weight naturally wants to lean one way or another, forcing your body to work to resist that movement.

“Kettlebells are versatile, portable, and tax the entire body during most movements and movement patterns.” lacey lazoff, A trainer at Fhitting Room in New York City tells SELF. “Just holding a heavy bell to your chest is an effective way to strengthen your core, back, arms and shoulders.”

To get the most out of your kettlebell workout, we asked Lazoff to create a quick and effective workout routine you can do with just one kettlebell. The workout below takes about 20 minutes (longer if you add extra rest between sessions) and works your entire body. If you’ve never used a kettlebell before, Lazoff suggests starting out light and slow, focusing on proper form first and foremost.

“This exercise focuses on whole-body movements in functional patterns, also known as the ways we move in everyday life,” Lazoff says. “I created short intervals with different movements in a sequence to keep the body moving, increase the heart rate, and balance upper and lower body work.” She adds that moving with a kettlebell continuously for a few minutes at a time requires cardio endurance and strength. By stringing Kettlebell moves Combined with an interval workout like this, you can keep your heart rate up and get the most out of a shorter workout.