Kettlebell Quickies—my latest fitness innovation—were born out of sheer necessity. Balancing multiple writing projects and a never-ending stream of kids’ activities often leaves me strapped for time. In such moments, the kettlebell emerges as a fitness lifesaver—offering quick, 10 to 15-minute workouts that incinerate calories.
What Are Kettlebell Quickies?
Kettlebell Quickies are ultra-efficient workouts that can be completed in just 10 to 15 minutes, utilizing a single kettlebell. They are designed to deliver an exceptional calorie burn, making the most of your limited time. The primary goal of a Quickie is to provide a full-body workout in a short duration, leveraging metabolic resistance training to help you burn more calories throughout the day, both automatically and manually.
For those leading hectic lives, having a collection of Quickies readily available can make all the difference in maintaining your fitness progress and avoiding a return to inactivity. So, let’s dive into five Kettlebell Quickies that you can try today to experience their fantabulous (how’s that for a descriptor?) benefits.
But enough talk—let’s get you sweating!
Here are five Kettlebell Quickies for you to try:
- Full-Body Blast:
- 8 x single-arm swing
- 8 x single-arm clean and press
- 8 x single-arm squat
- 1 x reverse Turkish get-up
Switch sides; repeat. Target: As many rounds in 10-15 minutes. Men: 12-24kg; Women: 8-16kg.
- A Very Sweaty Sequence:
- Two-hand swing x 10
- Goblet squat x 10, 8, 6, 4, 2
- Push up x 2, 4, 6, 8, 10
Loop this sequence for 10-15 minutes. Ideal weight: Men: 20-28kg; Women: 12-20kg.
- Strength Aerobics (Props to Brett Jones):Every minute, execute:
- 1 x single-arm swing
- 1 x single-arm press
- 1 x single-arm squat
Switch arms each set. Duration: 10-15 minutes. Men: 16-32kg; Women: 8-20kg.
- Sidewinder:
- 10 x snatch (or single-arm swing)
- 2 x press
- 5 x clean
- 3 x single-arm row
Switch sides; keep going! Goal: As many rounds as possible in 10-15 minutes. Men: 16-24kg; Women: 8-16kg.
- Mount Mayhem: Starting at 2 reps (both sides when needed): two-hand swing, single-arm swing, single-arm clean & push press, single-arm snatch, single-arm thruster (deep squat to overhead press). Increase by 2 reps each time, up to 10 (and back down!) or maxing out in 15 minutes. Suggested weight: Men: 16-20kg; Women: 8-12kg.
Remember: The best workout is the one you stick with while working hardest at. Kettlebell Quickies are the perfect blend of time-efficiency and intensity. Try them out and embrace the fitness minimalist revolution, my friend.
Strong ON!
– Pat
Limited Time Offer: Kettlebell Quickies Mega-Collection Pre-Sale
I’m soon releasing a curated collection of 50 – 101 Kettlebell Quickies. Pre-order now to save ten smackers on either bundle.
Free Workouts!
Take your kettlebell training to the next level by downloading 101 — yes, 101! — FREE kettlebell workouts at 101KettlebellWorkouts.com.
About Pat Flynn
Pat Flynn is a true all-rounder, donning multiple hats as a philosopher, fitness coach, author, guitarist, Tae Kwon Do black belt, entrepreneur, and dedicated father of five. As the author of “The Best Argument for God,” Pat frequently delves into philosophical inquiries concerning the nature of ultimate reality and its impact on our lives, alongside contributing peer-reviewed work in metaphysical dependence and fundamentality.
On the fitness front, Pat has authored several volumes, including the forthcoming “Strong ON!” and “Paleo Workouts for Dummies.” Furthermore, in “How to Be Better at (Almost) Everything,” Pat propounds his belief in generalism – championing the mastery of diverse skills and epitomizing the spirit of a modern-day Renaissance man.
Pat’s eclectic nature stems from his belief in being a jack of all trades and, indeed, a master of many. He’s not just a philosopher and author but also an ardent lover of all things ’90s, including Furbies, gigapets, and the legendary Ninja Turtles. His lifelong passion for music and guitar-playing is evident through his routine sharing of favorite shred licks on YouTube and his active participation in the Milwaukee music scene with his band, Four on the Floor.
In the world of podcasting, Pat wears another hat, hosting two popular shows. “Philosophy for the People” simplifies complex ideas, making philosophy accessible to all, while “The Pat Flynn Show” offers practical, straightforward fitness advice for those aiming for well-balanced physical excellence.
Pat shares his generalist life adventure with his wonderful wife, Christine, and together, they are raising their five children in the heart of southeastern Wisconsin.