- Main GoalLose Fat
- Workout TypeCardio
- Training LevelBeginner
- Program Duration4 weeks
- Days Per Week4
- Time Per Workout15-30 minutes
- Equipment RequiredBodyweight, Kettle Bells, Other
- Target Gender Male & Female
- Workout PDF Download Workout
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|
|Exercise||Time or Reps|
|Push Up||10 reps|
|Kettlebell Swings||10 swings|
|Kettlebell Goblet Squats||10 reps|