• Business

    Business Ideas

    ALL
    • In-Demand Businesses
    • Businesses That Never Fail
    • Best Passive Income Ideas for Increasing Cash Flow
    • Essential Tips To Start An Online Business
    • Best Websites To Buy Or Sell An Online Business For Free
    • Everything You Need to Know About Online Selling 
    • Current Business Trends: 9 Things to Keep in Mind
    • How to Open a Coffee Shop Business: A Comprehensive Guide
    • Effective Ways to Start your Business from Scratch 
    • The Main Types And Advantages Of Online Business
    Menu
    • In-Demand Businesses
    • Businesses That Never Fail
    • Best Passive Income Ideas for Increasing Cash Flow
    • Essential Tips To Start An Online Business
    • Best Websites To Buy Or Sell An Online Business For Free
    • Everything You Need to Know About Online Selling 
    • Current Business Trends: 9 Things to Keep in Mind
    • How to Open a Coffee Shop Business: A Comprehensive Guide
    • Effective Ways to Start your Business from Scratch 
    • The Main Types And Advantages Of Online Business

    Tips For A Successful Business

    ALL
    • Creative Business Proposal Ideas for Better Sales
    • Easy Digital Marketing Strategies for Small Business
    • Easy Steps to Develop Effective Time Management Skills
    • ClickUp, Trello or Hive?
    • Best SEO Tips for Small Businesses
    • Lessons Every Business Can Learn From Coworking Spaces
    • The Best Digital Marketing Strategies for a Real Estate Business
    • Useful Tips to Make Your E-Commerce Business Successful.
    • Why Do You Need to Track Your Spending
    Menu
    • Creative Business Proposal Ideas for Better Sales
    • Easy Digital Marketing Strategies for Small Business
    • Easy Steps to Develop Effective Time Management Skills
    • ClickUp, Trello or Hive?
    • Best SEO Tips for Small Businesses
    • Lessons Every Business Can Learn From Coworking Spaces
    • The Best Digital Marketing Strategies for a Real Estate Business
    • Useful Tips to Make Your E-Commerce Business Successful.
    • Why Do You Need to Track Your Spending
  • Money

    Invest Money

    ALL
    • Best Safe Investments
    • Investing In Real Estate
    • How To Invest: Are Your Investment Right Your Age
    • Best Alternative Investments
    • Best Investments To Beat Inflation
    • How To Invest In Collectibles
    Menu
    • Best Safe Investments
    • Investing In Real Estate
    • How To Invest: Are Your Investment Right Your Age
    • Best Alternative Investments
    • Best Investments To Beat Inflation
    • How To Invest In Collectibles

    Banking

    ALL
    • Best Savings Account
    • Best High Yield Savings Account
    • Best CD Rates
    • Best Money Market Accounts
    • Best Online Checking Account
    • Best Banking Apps
    Menu
    • Best Savings Account
    • Best High Yield Savings Account
    • Best CD Rates
    • Best Money Market Accounts
    • Best Online Checking Account
    • Best Banking Apps

    Loan

    ALL
    • Best Personal Loan
    • Best Low-Interest Personal Loans
    • Best Personal Loans for Bad Credit
    • Best Personal Loans for Excellent Credit
    • Best Debt Consolidation Loans
    • Best Student Loans
    Menu
    • Best Personal Loan
    • Best Low-Interest Personal Loans
    • Best Personal Loans for Bad Credit
    • Best Personal Loans for Excellent Credit
    • Best Debt Consolidation Loans
    • Best Student Loans

    Insurance

    ALL
    • Sproutt Life Insurance Reviews
    • eHealth Insurance Reviews
    • Cheap Car Insurance Reviews
    • Embrace Pet Insurance Reviews
    • Best Rideshare Insurance Reviews
    Menu
    • Sproutt Life Insurance Reviews
    • eHealth Insurance Reviews
    • Cheap Car Insurance Reviews
    • Embrace Pet Insurance Reviews
    • Best Rideshare Insurance Reviews
  • Forex

    Featured

    ALL
    • Best Forex Trading Courses
    • Best Forex Academy
    • Best Forex Trading Coaches
    • Best Forex Mentors
    Menu
    • Best Forex Trading Courses
    • Best Forex Academy
    • Best Forex Trading Coaches
    • Best Forex Mentors

    Learn To Trade Forex With Dumb Little Man

    ALL
    • Best Forex Brokers Review
    • Best Forex Trading Software
    • How To Trade Forex
    • How to Read Forex Charts
    • Best Forex Indicators
    • Best Forex Screeners
    • Best Time To Trade Forex
    • Best Forex Trading Tools
    • AvaTrade Review
    • CedarFX Review
    • Forex.com Review
    • Interactive Brokers Review
    Menu
    • Best Forex Brokers Review
    • Best Forex Trading Software
    • How To Trade Forex
    • How to Read Forex Charts
    • Best Forex Indicators
    • Best Forex Screeners
    • Best Time To Trade Forex
    • Best Forex Trading Tools
    • AvaTrade Review
    • CedarFX Review
    • Forex.com Review
    • Interactive Brokers Review
  • Stocks & Crypto

    Stocks

    ALL
    • Best Stock Brokers
    • Best Online Brokers for Stocks Under $100
    • Best Online Brokers for ETF Investing
    • Best Brokers for Mutual Funds
    • Best Online Brokers for Bonds
    • Best Blue Chip Stocks
    • Best Swing Trade Stocks
    • Stages of a Stock Market Bubble
    • Best Stock Investing and Trading Podcasts
    • Best Defensive Stocks to Invest
    Menu
    • Best Stock Brokers
    • Best Online Brokers for Stocks Under $100
    • Best Online Brokers for ETF Investing
    • Best Brokers for Mutual Funds
    • Best Online Brokers for Bonds
    • Best Blue Chip Stocks
    • Best Swing Trade Stocks
    • Stages of a Stock Market Bubble
    • Best Stock Investing and Trading Podcasts
    • Best Defensive Stocks to Invest

    Cryptocurrency

    ALL
    • Best Cryptocurrency Trading Courses
    • Best Cryptocurrency Brokers
    • Best Cryptocurrency Exchanges
    • Best Cryptocurrency Apps
    • Learn about Cryptocurrency
    • How To Earn Cryptocurrency
    • How to Trade Cryptocurrency
    • Best Cryptocurrencies
    • Best Crypto Trading Bots
    • Best Crypto Portfolio Trackers
    Menu
    • Best Cryptocurrency Trading Courses
    • Best Cryptocurrency Brokers
    • Best Cryptocurrency Exchanges
    • Best Cryptocurrency Apps
    • Learn about Cryptocurrency
    • How To Earn Cryptocurrency
    • How to Trade Cryptocurrency
    • Best Cryptocurrencies
    • Best Crypto Trading Bots
    • Best Crypto Portfolio Trackers
  • Health

    Health Conditions

    ALL
    • Macular Degeneration
    • Testosterone
    • Constipation
    • Hormonal Imbalance
    • Stomach Bloating
    • Sleeping Problems
    • Baldness
    • Lower Back Pain
    • Toenail Fungus
    • Mouth Sores
    • Eye Dark Circles
    • Stomach Bloating
    • Headaches
    • Face Acne
    Menu
    • Macular Degeneration
    • Testosterone
    • Constipation
    • Hormonal Imbalance
    • Stomach Bloating
    • Sleeping Problems
    • Baldness
    • Lower Back Pain
    • Toenail Fungus
    • Mouth Sores
    • Eye Dark Circles
    • Stomach Bloating
    • Headaches
    • Face Acne

    Product Reviews

    ALL
    • Diet & Weightloss
    • Exercise and Fitness
    • Beauty and Skin
    • Hair and Nails
    • Strength Training
    • Yoga
    • Dietary Supplements
    • Over-40 Supplements
    • Sexual Health
    • Dental Health
    • Men’s Health
    • Women’s Health
    • Sleep and Dreams
    • Best Weight loss Supplements
    • Best Fat Burner Supplements
    • Best Hair Growth Supplements
    • Best Vision Supplements
    • Best Memory Supplements
    • Best Natural Testosterone Supplements
    Menu
    • Diet & Weightloss
    • Exercise and Fitness
    • Beauty and Skin
    • Hair and Nails
    • Strength Training
    • Yoga
    • Dietary Supplements
    • Over-40 Supplements
    • Sexual Health
    • Dental Health
    • Men’s Health
    • Women’s Health
    • Sleep and Dreams
    • Best Weight loss Supplements
    • Best Fat Burner Supplements
    • Best Hair Growth Supplements
    • Best Vision Supplements
    • Best Memory Supplements
    • Best Natural Testosterone Supplements
  • Relationship

    Blogs and Tips

    ALL
    • Females in Relationship
    • Men in Relationship
    • Dating Tips
    • Finding yourself
    • Marriage Tips
    • Love
    Menu
    • Females in Relationship
    • Men in Relationship
    • Dating Tips
    • Finding yourself
    • Marriage Tips
    • Love

    Dating Guides

    ALL
    • Best Catholic Dating Sites and Apps
    • Best Christian Dating Sites
    • Best Pagan Dating Sites and Apps
    • Best Teen Dating Sites and Apps
    • Best Dating Apps for College Students
    • Asian Dating Guide
    • Japanese Dating Guide
    • Filipina Dating Guide
    • Indian Dating Guide
    • Black Dating Guide
    • Russian Dating Guide
    • Best Free Trucker Dating Sites and Apps
    • Best Dating Sites and Apps for Marriage
    • Best Free Crossdresser Dating Sites and Apps
    • Best German Dating Sites
    Menu
    • Best Catholic Dating Sites and Apps
    • Best Christian Dating Sites
    • Best Pagan Dating Sites and Apps
    • Best Teen Dating Sites and Apps
    • Best Dating Apps for College Students
    • Asian Dating Guide
    • Japanese Dating Guide
    • Filipina Dating Guide
    • Indian Dating Guide
    • Black Dating Guide
    • Russian Dating Guide
    • Best Free Trucker Dating Sites and Apps
    • Best Dating Sites and Apps for Marriage
    • Best Free Crossdresser Dating Sites and Apps
    • Best German Dating Sites
  • Trading School

15-Minute Full Body Kettlebell Workout

Written and Published by Amanda Perkins on April 3, 2018 - Reviewed by Dumb Little Man

 15-Minute Full Body Kettlebell Workout
Goals Health
by Amanda Perkins April 3, 2018

Most of us undervalue the positive effects of a 15-minute workout.

Many people think they need to spend hours in the gym to see results. Contrary to this belief, the intensity of a workout can actually have a bigger impact on your fitness than the duration.

The American Heart Association recommends 75 minutes of vigorous exercise per week to improve cardiovascular health. When you break it down, that’s only 15 minutes of exercise per day, five days per week.

What kind of intensity level does “vigorous activity” indicate?

Exercise professionals assess levels of activity by your heart rate and age group. There’s a simple equation to figure out your maximum recommended heart rate: 220 minus your age.

If your age is 37, you need to subtract 37 from 220 which gives you 183 as your maximum recommended heart rate. Vigorous activity, then, is 70 to 85% of your maximum heart rate. In this example, 183 should be multiplied by 0.7 and .85 to find the range you should keep your heart rate within(128 and 156 beats per minute).

If you aren’t wearing a device that tracks your heart rate, you check it yourself every few minutes. Simply count the number of beats at a pulse point for 15 seconds then multiply by four. Checking your pulse during active rest periods between exercises is an easy way to monitor whether you need to increase or decrease intensity.

Here’s your assignment for the workout below:

  • Calculate your maximum recommended heart rate and your 70-85% range.
  • For the next 15 minutes, try to keep your heart rate within that range while completing kettlebell the workout.
  • As a general guideline, men should start with a 16 kg (35 lb) bell and women should start with an 8 kg (18 lb) bell.
  • Get a timer that’s able to count seconds.

kettlebell 8 kg

To keep things simple, there will be just four exercises to practice. The format is one minute of each exercise followed by 15 seconds of active rest. Repeat the five-minute sequence three times. Perform the exercises at the speed necessary to keep your heart rate within your 70 – 85% range.

Active rest is different from regular rest. You’re going to be doing something that keeps you moving, such as walking or jogging in place. Pick a few movements you enjoy doing and alternate between them. The important part is that you’re still active. Don’t forget to use this time to check your heart rate.

Exercise 1: The Kettlebell Crunch (1 minute)

This exercise is great for engaging the core and back muscles.

  • Lay on the ground with your knees bent and your feet on the ground.
  • Use both hands to grasp the kettlebell by the bell instead of the handle.
  • Hold the bell above your chest.
  • Use a slow, controlled motion to roll your upper back off the ground.

Active Rest: 15 seconds

Exercise 2: The Kettlebell Squat (1 minute)

Your quads and glutes should be burning during this movement.

  • Use a shoulder-width stance.
  • Hold the bell with both hands at chest level. Your palms should be facing each other as if you’re holding a ball.
  • Bend your knees like you’re sitting down on a chair and bring the elbows to the inside of the knees.
  • Your weight should shift to your heels.
  • The kettlebell will help you balance by keeping your chest up.

Active Rest: 15 seconds

Exercise 3: Kettlebell Around the World (1 minute)

This exercise is great for grip strength, proprioception, and engaging your entire body. It pays particular attention to your obliques and other supporting muscle groups.

  • Use a shoulder-width stance.
  • Hold the kettlebell on the outer edge of the handle.
  • Pass the kettlebell from one hand to the other as you move it all the way around your body.
  • You can pass it at different heights around your body to use different muscles.

Active Rest: 15 seconds

kettlebell around the world
Via womanista

Exercise 4: Kettlebell Push Press with Lunge (1 minute)

This movement is great for your arm and shoulder muscles.

  • Use a shoulder-width stance.
  • Hold the kettlebell by the handle in one hand. Your elbow should flex so that the bell is to the side of your shoulder.
  • Let the kettlebell rest against your forearm with a loose grasp at the base of your thumb. Be careful to avoid hyperextension of your wrist.
  • Step into a lunge.
  • As your body lowers, extend your arm straight up.
  • As you rise, lower the kettlebell back to your shoulder.

Active Rest: 15 seconds

Repeat this entire sequence twice

Exercises don’t need to be complicated or lengthy to be effective. Remember that any movement is better than no movement. The more effort you put into your workouts, the shorter they can be.

Exercise is great for combating mental conditions such as anxiety and depression. The next time you’re feeling confined to your office chair, take a 15-minute break and work out!

Like this Article? Subscribe to Our Feed!

Author: Amanda Perkins

Kettlebell Kings is a premium-quality kettlebell and kettlebell content provider, based in Austin, Texas. You can view our equipment, kettlebell how-to’s, and get expert advice at Kettlebell Kings. For more information, call us at 855-7KETTLE to learn more.

  • Web
  • |
  • More Posts(1)

Share This:

  • 0
    Facebook
  • 0
    Twitter
  • 0
    Linkedin
  • 1
    Email
Previous post
Next post
headache pressure points (1)

5 Effective Headache Pressure Points: Complete Guide 2023

lower right abdominal pain

8 Common Causes Of Lower Right Abdominal Pain: Complete Guide 2023

how to heal your gut

How to Heal Your Gut In 9 Easy Steps: Complete Guide 2023

Types of Magnesium

11 Types of Magnesium You Need To Know: Complete Guide 2023

Gum Abscess

7 Gum Abscess Symptoms To Look Out For: Complete Guide 2023

gerd diet plan

7 Day Gerd Diet Plan For Long-Term Relief: Complete Guide 2023

high protein low carb

15 Foods To Eat On A High Protein Low Carb Diet: Complete Guide 2023

right upper quadrant pain

7 Common Causes Of Right Upper Quadrant Pain: Complete Guide 2023

9 Ways On How To Get Rid of Double Chin: Complete Guide 2023

How to Get Rid of Gingivitis: 15 Home Remedies That Actually Work

Articles of Best Supplements

Best Hair Growth Supplements and Vitamins

Hair loss is no surprise in today’s world- about  320 million people in the US and 1 out of 5 American people suffer from thinning hair and unhealthy hair follicles.

READ MORE

Best Fat Burner Supplements

Have you tried some of the best weight loss hacks but still need to find other alternatives for shedding your belly fats? Maybe, this time, you need to switch from pain-wrenching methods to fat burner supplements..

READ MORE

Best Vision Support Supplements

It can be tiring to worry about your eye health constantly. Going to the eye doctor can be time-consuming and sometimes quite expensive…

READ MORE

Best Supplement for Tinnitus

Are you looking for dietary supplements that can treat tinnitus? You have to come to the right place. We have dietary supplements that claim to cure tinnitus.

READ MORE

Best Supplement for Joint Pains

Global RA Network, 2021 research shows that more than 350 million people globally encounter joint pain or arthritis symptoms. Whereas, the Centers for Disease Control..

READ MORE

Best Lower Back Pain Treatment

Chronic back pain lasting for long periods characterizes our adulthood, but lower back relief supplements are available for you. Are you looking for lower back relief?..

READ MORE

Best Memory Supplements

Do you desire to stay focused and be in the game? Or do you want to eliminate brain fog while enhancing your memory? No worries; you are are at the right place.

READ MORE

Best Testosterone Booster Supplement

According to a study conducted by the American Urological Association, 2 in every 100 men in America has low testosterone levels. The study also found substantial…

READ MORE

5 Best Sleep Aids Supplements and Programs

Sleep is essential for our health and well-being, yet many of us struggle to get a good night’s rest. If you’re looking for a natural way to improve your sleep, consider reading this article.

READ MORE

Top Supplements Review

Divine Locks- Hair Supplement

Divine Locks Complex is a hair growth/rejuvenation formula that was developed by a brilliant hairstylist, Kayla Rochin, which helped thousands of American women…

READ MORE

Keravita Pro- Nails and Hair

Are you one of those who suffer from frequent fungal infections in your nails? Or have you felt your nails weakened and damaged? Tired of attempts to get rid….

READ MORE

ProstaStream- Prostate Supplement

ProstaStream is the best and most effective method for proper prostate health management by specifically targeting the main and root causes of prostate issues among aging men.

READ MORE

Hyperbolic Stretching- Flexibility Program

The Hyperbolic Stretching Program is one of the advanced result-oriented fitness programs that encourage you to unleash your performance potential within 4 weeks.

READ MORE

Dentitox Pro- Dental Supplement

Dentitox Pro formula or Dentitox Pro drops is an alternative way of ensuring the best oral and dental health by preventing oral health issues such as gum diseases, tooth decay, etc.

READ MORE