Do you not have a lot of time to work out? It turns out that even a 15-minute workout can be effective on improving overall health, but only if you are going hard. CanDo® Kettlebells are perfect for quick full body workouts. Vigorous high-intensity training (HIIT) can be done quickly all while feeling the burn. Below is one example of a HIIT circuit workout you can do in 15 minutes with a CanDo® Kettlebell:
First up is the Squat Flip. Before you begin, you first you need to grab a CanDo® Kettlebell of your choice. We recommend using one of our yellow, red or green kettlebells to start out with as you will be using it for the whole circuit. Once you have selected the CanDo® Kettlebell of your choice, stand with your feet slightly more than hip-width apart. Hold the CanDo® Kettlebell above your right shoulder with both hands. Then, push your hips back and lower yourself into a squat. Then in one motion, raise the kettlebell overhead by pushing through your heels to stand while straightening your arms. Finally, lower yourself back into a squat again and transfer the CanDo® Kettlebell weight to your left shoulder to complete the rep. Do these 19 more times to fully complete the squat flip set.
Lateral Lunge Pass
After you are done with the Squat Flip, it is time to do the Lateral Lunge and Pass. Pick up the same CanDo® Kettlebell you were using for the last set and hold it in your right hand at shoulder height with your elbows bent. Then, take one big step to your left to sit back into a side lunge, passing the CanDo® Kettlebell under your left knee and grabbing it with your left hand. Release your right hand and press through your left heel to return to standing position by raising the CanDo® Kettlebell over to your left shoulder to complete the rep. Alternate to your opposite side and do this 20 times to complete the set.
Next is the Push Press, grab your CanDo® Kettlebell and hold it in your right hand at shoulder height. Make sure elbow close to your body with your feet hip-width apart and your knees slightly bent. Then, press the CanDo® Kettlebell over your head until your arm is straight. Making sure you are keeping your core tight and back flat, while straightening your legs. Finally, lower back to start position to complete the rep. Do these 9 more times, and then switch sides. Do the same thing on the opposite side to complete the set.
Side Plank Row
Finally, the last exercise is the side plank row. To begin, get into a pushup position with your right hand grasping the CanDo® Kettlebell’s handle. Make sure your feet slightly more than hip-width apart. Then row the CanDo® Kettlebell until it reaches your chest while simultaneously rotating into a side plank. While doing this motion, make sure you are supporting yourself with your left arm. Then reverse to return to the starting position to complete the rep. Do these 9 more times, and then switch sides. Do the same thing on the opposite side to complete the set.
Doing all these sets together will complete the circuit and make your body really feel this intense workout. Do these exercises in order and rest for 30 seconds in between each exercise. After doing the complete circuit, rest up for minute and then do the circuit 2 more times. Three times a charm, and in 15 minutes your body will be exhausted – making this an effective and time saving workout.
For more information on 15 minute workouts, click here.
To check out the CanDo Kettlebells, click here.
Article written by William Graves.