The Killer 8-Minute Kettlebell Workout

In a world of hollow fitness promises, getting a great workout in less than 10 minutes may seem dubious. But we can guarantee that at the end of this kettlebell routine — when you’re out of breath, and already feeling it in your legs, glutes, arms, and chest — you’ll be a believer. Developed by trainer and coach Kenny Santucci of SOLACE New York in New York City, the bout is meant to keep your heart rate elevated (read: burn calories now, and hours after you’re done) while targeting every major muscle group. The beauty? The format gives you just enough time to recover each minute, so you can go hard again in the following one. Don’t hold back. In a blink, you’ll be done.

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The 8-Minute Workout

You want each minute to feel challenging, so aim for a kettlebell weight of 20 to 24kg (44 to 53lbs).

This is an every-minute-on-the-minute (EMOM) workout. Alternate the exercises below for even and odd minutes. Do the three exercises in a row, and the remainder of the minute is your rest. Not familiar with any of the moves? Watch the demonstration above.

Even Minutes

5 American kettlebell swings (swing the bell fully overhead)

5 kettlebell high-pulls

5 kettlebell thrusters

Odd Minutes

5 lunges on the right leg (kettlebell racked on left shoulder)

5 lunges on the left leg (kettlebell racked on right shoulder)

5 push-ups on kettlebell 

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