When I’m trying to squeeze a short workout into a busy day, it can feel like I spend longer choosing a workout than actually doing it.
In these situations, it can be a good idea to have a set of exercises ready to go.
Denise Chakoian, a certified fitness trainer and the owner of Core Cycle and Fitness LaGree, has just the thing.
When she has just five minutes to exercise—and wants to get the most out of that time—she does a single set of timed kettlebell exercises, to get the most bang for her buck.
She begins with the kettlebell swing. “It's one of the most efficient exercises that exists, and gets your heart rate up fast,” she says.
She explains that she chose the rest of the exercises in this workout to complement the swing. She features pressing, squatting and grip work exercises to keep the quick workout balanced and not too heavily focused on the hip-hinge movement.
“The final exercise is a deliberate cooldown in disguise,” she adds about the 'around the world' exercise. “It still works your core and shoulders, but at a lower intensity than everything before it.”
Try out the five-minute kettlebell workout and let us know what you think in the comments.
1. Kettlebell swing
Time: 40sec Rest: 20sec
- Stand with your feet slightly wider than hip-width apart, holding a kettlebell in front of you with both hands, and engage your core.
- Hinge forward from the hips, letting the kettlebell swing between your legs.
- Drive your hips forward to swing the kettlebell up to chest height.
- Control the swing back down, hinging forward from your hips as it swings between your legs and then go straight into the next rep.
2. Goblet squat
Time: 40sec Rest: 20sec
- Stand with your feet shoulder-width apart, holding a kettlebell in both hands in front of your chest.
- Engage your core, then push your hips back and bend your knees to lower until your hips are at knee height, or lower.
- Keep your knees aligned over your toes.
- Push through your heels to return to standing.
3. Single-arm press
Time: 40sec Rest: 20sec
- Stand with your feet hip-width apart, holding a kettlebell in your right hand by your right shoulder.
- Brace your core and extend your right arm, pressing the kettlebell straight overhead.
- Lower the kettlebell under control.
- Switch sides after 20 seconds.
4. Deadlift
Time: 40sec Rest: 20sec
- Stand with your feet hip-width apart and the kettlebell on the floor between your feet.
- Hinge forward from your hips, pushing your butt back, to reach down and grasp the handle.
- Keeping your back straight throughout, push through your feet to extend your legs to stand up, lifting the kettlebell.
- Reverse the movement with control.
5. Around the world
Time: 40sec Rest: 20sec
- Stand holding the kettlebell in both hands in front of you.
- Keeping your arms straight, let go with the left hand and move the kettlebell around to the right and behind your body, passing it into your left hand behind you.
- Bring the kettlebell around the left and to the front.
- Continue passing the kettlebell around your midsection, reversing the direction after 20 seconds.
