These swings will have you breaking a sweat in no time

Updated: June 09, 2016

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


Side Skaters

Seated Twist and Extensions

Set 4:

Lateral Lunge with Swing

Bent-Over Row

Lateral Skips

Diagonal Crunches

Set 5:

Swing, Catch, Lock


Around the Head


About Grokker:

Interested in more at-­home workout video classes? There are thousands of fitness, yoga, meditation and healthy cooking classes waiting for you on, the one-stop shop online resource for health and wellness. Check 'em out today!

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