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Kick Your Strength Training Into High Gear with a 30-Minute Kettlebell Workout

Kettlebells aren't just great for toning and sculpting—many of the moves are killer for cardio as well. There's no better way to burn fat than with a few high rep sets of kettlebell swings, snatches, and clean and jerks. The harder (and safer) you work, the more calories you burn. (If you're already hooked, try this 30-Day Kettlebell Challenge.)

Join Grokker experts Jenny Pacey and Wayne Gordon (Pace and Go), and transform your body with their unique kettlebell workout. If you don't have a kettlebell at home, bookmark this page and watch the video at the gym. This workout will have you swinging your kettlebell, hitting the mat, and getting a sweat on as Pace and Go take you through a program designed to work your upper body, lower body, cardio, and core, all in just 30 short minutes. (Need a quicker version? Try this 20-Minute Fat Burning Kettlebell Workou.)


How to do it: There are 5 sets, with a 40-second rest between each set. Each exercise must be completed for 20 seconds, followed by 40 seconds of kettlebell swings.

The Workout
Set 1:
Goblet Squat
Around the Body Swings
Squat then Jump
Standing Twist Crunch

Set 2:
Figure 8
Tricep Extension
Squat then Jump to Lunge
Wide-Leg-Sit Up

Set 3:
Alternate Arm Deadlift
Snatch
Side Skaters
Seated Twist and Extensions

Set 4:
Lateral Lunge with Swing
Bent-Over Row
Lateral Skips
Diagonal Crunches

Set 5:
Swing, Catch, Lock
Skydivers
Around the Head
Crunches

About Grokker:
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