Kettlebell, Bodyweight And Treadmill Cardio Workout

John Gormen
Written By: John Gormen
March 23rd, 2012
Updated: January 17th, 2018
Categories: Workouts Cardio
148.7K Reads
Forget boring cardio workouts! Blast away fat in only 15 minutes per day using only a treadmill, a kettlebell and simple bodyweight exercises.
Workout Summary
  • Main Goal
    Lose Fat
  • Workout Type
    Cardio
  • Training Level
    Beginner
  • Program Duration4 weeks
  • Days Per Week
    4
  • Time Per Workout15-30 minutes
  • Equipment Required
    Bodyweight, Kettle Bells, Other
  • Target Gender Male & Female
  • Workout PDF Download Workout

Workout Description

If you're tired of the same old boring cardio workouts then give this routine a try. It can be used 3-4 times per week, and requires only a kettlebell and access to a treadmill. As your conditioning improves from week to week, try to transition the walking periods into a slow jog, and then eventually into periods of light to moderate sprinting.

Choose a kettlebell weight that is challenging, and remember to stretch and warmup prior to beginning this workout. Each session will last about 15 minutes. Well conditioned athletes may try this circuit twice, for an intense 30 minute conditioning and cardio workout session.

You may also want to try alternating your treadmill periods between walking and sprinting, which will provide more of a HIIT cardio workout. For example, the first time you're on the treadmill, walk for 20 seconds. The next time on the treadmill, run using a moderately paced sprint. Repeat this pattern.

Cardio Workout Notes

Do not rest between exercises and stations. Repeat this circuit 5 times. You may swap in any kettlebell or bodyweight exercise of choice. Consider this plan a simple template. Change or tweak it to your liking.

Kettlebell, Bodyweight and Cardio Workout
Cardio Workout
Exercise Time or Reps
Treadmill 20 seconds
Push Up 10 reps
   
Treadmill 20 seconds
Kettlebell Swings 10 swings
   
Treadmill 20 seconds
Burpees 10 reps
   
Treadmill 20 seconds
Plank 20 seconds
   
Treadmill 20 seconds
Kettlebell Goblet Squats 10 reps
9 Comments
Rene
Posted on: Thu, 03/12/2020 - 08:42

I don't have a treadmill, will jump rope be a good sub for it?

joshua
Posted on: Tue, 04/21/2020 - 12:38

run in plays instead

ROY GONZALEZ
Posted on: Wed, 01/23/2013 - 08:52

I AM 35YRS OLD. I AM 5.7FT TALL I HAVE GAINED 25LBS IN 5MONTHS CS I JST STARTED A NEW JOB THAT DO NOT GET TO DO ANY THING PHYSICALL I AM A MEMEBERSHIP TO THE GYM BUT GET BORED OF EXERCISING OR DO NOT NO HOW TOO. CAN SOME ONE PLEASE HELP ME I REALLY WANT TO LOOSE INCHES AND BODY WIEGHT.

Orlando
Posted on: Tue, 10/16/2012 - 15:26

Would it be ok to swap the treadmill for a stationairy bike since this will be home based and i have a bike only

vishal
Posted on: Sun, 09/30/2012 - 11:05

hi
i would like to know if splitting the treadmill session in to 2 would help burn up more fat.
like 350 morning and 350 evening. will that be 700 calories??

Jeff
Posted on: Tue, 05/01/2012 - 20:57

for how many weeks we should try this routine.....

david maude
Posted on: Tue, 05/01/2012 - 19:07

hi iam a diabetic and need to loose weight and get fit . Iam 15 stone and i havent done any exersice for yrs please can u advise best ways to loose weight and get fit please thankyou D. MAUDE

mifa
Posted on: Sat, 06/09/2012 - 14:36

david if you want i can help you a bit with your problem if you want

Irvin
Posted on: Fri, 08/10/2012 - 19:05

David i would recommend using this workout https://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-defini... for weight loss. Start off with some cardio ( I did a mile run). I used this workout and lost around 40lbs in 4 months.