30-Minute Kettlebell Cardio Workout

Hi, I'm Lindsey Baumgren of Nourish Move Love, and this is your 20 minute kettlebell amramp circuit. Okay. That means we have a 20 minute time block, and we have five moves that you are gonna try and get through as many rounds as possible. That's amramp in 20 minutes. We're gonna start with a quick warmup and cool down, demonstrating the moves so you get nice and warm. So it's actually gonna round out to be a 30 minute kettlebell workout. And I am joined by the awesome Rachel today, and she is gonna be showing you how to do the exact same exercises using dumbbells, demonstrating with a kettlebell, dropping to a dumbbell if I need to for weight purposes. And she's going to be using a dumbbell to show you how to do the moves as well as showing low impact modifications. This is a kettlebell cardio workout. Full body moves that are definitely going to raise your heart rate. Okay. So you have the option to jump with me or not jump with Rachel. You get to decide. There's not a lot of jumping because this nature of the kettlebell is to raise your heart rate with low impact movements. You ready to get started, Rachel? All right, let's do this thing. We're going to start with a good body weight, warm up mostly walking through the moves. So let's go ahead and start with feet stacked underneath your hips. Take your hands to your hips, and you're just going to push your hips straight back to the wall behind you. Stand tall, squeeze. So just hinging. Stand tall, squeeze. So we're demoing this, and we're starting with this because this is going to be the foundation of our kettlebell swing. Our first move right here. Right? So feet are underneath my hips a little bit wider if needed to make more room for the bell. And I'm hinging forward, pretending there's a 2x4 from my head to my tailbone. Right? It all moves together. I keep a nice flat back, nice neutral spine. Biggest mistake we tend to see is that overextension at the top, which we're going to avoid. I'm just standing straight up. So think about standing straight up. Let's add some power to it. Pretend you got the kettlebell or the dumbbell here. Add some power to it. Hinge, swing, hinge, swing. Drive through the heels, stand tall. Drive through the heels, stand tall, squeeze. So this is the movement you're going to do for your swings, right? Hips back, hips forward, driving through the hips and glutes to move the kettlebell or the dumbbell? Right here. We're going to swing it for 5. Nice work.

4.

Warming up that posterior chain. 3. Awesome job. 2 and 1. Awesome job. Your second move is going to be a tap back high pull. So let's start. Right foot forward, left foot slightly back. Left hand would have the bell or the dumbbell or the kettlebell. Tap down like a deadlift tap, stand tall, squeeze, tap, and pull. So I'm keeping a slight bend in that front leg. Hinging the hips again. This is still that hip hinge. Driving the hips and glutes forward to pull that dumbbell or kettlebell up to shoulder height. Pull right. Focusing again on that posterior chain. Right here. Tap it. Nice. You're going to give me five. Switching sides in four. You got it. Three. And two and one. Let's switch sides. Left foot forward, right toe back. Pretend you have the kettlebell or dumbbell here. Tap back, pull it up, driving through the hips and glutes. Right. The momentum of this hip driving forward is what's going to power that kettlebell or dumbbell right up to shoulder height. Drive and power. Soft bend in that front left leg. Nice. Let's go for five. Five. You got it.

Four.

Awesome job. Three. Stay with one. Now we're going to go lateral lunge, narrow squat. So pretend I have the kettlebell or dumbbell right here in my right hand. I'm going to step to my left. Lateral lunge. Stand tall. Narrow squat. Okay. Drive it. Both feet on the ground. Narrow squat. Narrow squat is where my feet are stacked directly underneath my hips. If you need to make more room, you can always take it to a wider squat. I like to have the kettlebell or dumbbell in my opposing hand. Push it and drop it. Nice. So hips go down and back, and hips go right here. Nice. One more. Nice. Right here. Awesome. Now we're going to go to the other side. Okay, Same thing. Other side. Pretend to have the kettlebell or dumbbell step to the side. Bring it in narrow. Nice. So it's lateral and narrow. Today's workout is done in a rep drop format. So each move has a certain number of reps associated with it. We're going to post them on the workout video so you can see what they are. Because the goal of this amramp workout is to move at your pace. It's as many rounds as you can get in in 20 minutes. I'm going to probably move a little faster than Rachel because she's going to show low impact. So let's do one more here. Lateral Lunge, narrow, squat. Two more moves to demo it is. Let's start with a squat tap. So I have the kettlebell or the dumbbell right here. Squat tap, squat tap. So think wide at the bottom, narrow at the top. Wide, narrow, wide, narrow. This is going to be low impact. This is what Rachel's going to show you. High impact, you're jacking. Down, up, down, up. So my hands would slide down the horns of the kettlebell or I just take the dumbbell and pull it up to shoulder height right here. Let's go for five. Five. Nice. Four. You got it. Three. Three. Awesome job. Two and one. Okay, that's where your heart rate's really gonna get off. Right? Last move is a burpee. So we tend to have the kettlebell or dumbbell. I'm gonna place it on the ground, plant my hands, step back to high plank. Step in, grab that kettlebell or dumbbell, bring it up and push it overhead. Nice. Take it down. Step back, step back, step in, step in, grab it and push it overhead. If you have the capacity. Okay, one more. Slow, back, back in. Option you're going to stay right there. Option you're going to take it high jump, back, jump up, push up. Overhead, Jump, back, jump up, push it overhead. Nice. Got to wet my hair to the other side. Nice. You're going to give me two more right here. Two more to demo. Nice.

Up and push.

Last time. Nice work, you guys. Ok, so that demonstration of the move without the weight should have got your heart rate high, not now. You know what's coming for this workout? Those same moves. Five moves, kettlebell swing. 40 repetitions. So I'm swinging for 40. You can alternate the hands if you get the dumbbell. And then I go 30 tap back, high pull. But I'm doing really 15 per leg. So 15 here on the right leg, 15 here on the left leg. You got to count your reps. Lateral lunge, narrow squat. You have 10 reps. I'm sorry, 20 reps. 10 per leg. So 20. So I'm doing 10 on the right leg, 10 on the left leg. Okay, again, count your reps. If you want to stick with me, I'll count for you. Clean squat Jack, you have 10 reps total. Okay. And then the burpee, pick up and press. You have five reps. Okay, so it goes 40, 30, 20, 10, 5. Okay, on those single sided movements, you're splitting the difference. So 30 reps equals 15 per leg. We'll walk you through it as we go, but you count your reps and Move at your pace. The goal is to get through as many rounds of this workout, of these five moves in 20 minutes as you can. Okay? I have no idea what to expect. I don't know how many rounds we're gonna get through. I'm gonna work my butt off to try and get through as many as I can. And Rachel's gonna do her best and do as many rounds as she can. Okay, you guys ready? So I'm gonna grab my kettlebell right here. Okay, we're starting with swings. You have 40 swings. You count your swings, okay? You can stick with me, or you can stick with Rachel. We might start together and then slowly move at our own pace. Right? That's what an amramp is. I'm gonna start the 20 minutes. Okay. To keep us honest, grab a sip of water. If you need to take a break, you take a break. Try not to take a break during moves. So don't do 20 swings and set the bell down. Try and take a break in between moves if you need to. Sounds good. You guys ready? Tighten your ponytails. You got 20 minutes to knock out this workout.

Let's.

Let's get it started. 40 swing starts in three, two. Let's go. Hinge swing. That's one. Nice.

Two.

Rachel's got alternating hands. Okay. Nice work. Awesome job, you guys. Make it less talking for me in this workout, because I got to count my reps. That's seven. Hips back, hips forward. Two by four from the top of my head to my tailbone. Nice. Awesome job. One rep at a time. Knock it out. Come on. Nice. Getting that kettlebell or dumbbell right up to eye level. Awesome. I'm halfway. I'm at 20 right there. Nice. Awesome. Come on. Come on. Gonna raise your heart rate in a low impact way.

Whoo.

Nice. You got this. Here we go. Here we go. Come on. If you're with me, you got 10 swings left. Let's go. I'm gonna count them. 10. Come on. 9. 8. Tap back, high pole. That's where you go. You got it. Six. Stay with me. Five.

Four. Three. Two.

And one. I'm gonna go right foot forward. Dumbbell or kettlebell in my left hand. Tap back high, pull 15 per side.

1, 2, 3.

If you got a kettlebell, you're showing me the bottom of your bell. Nice. Come on. Whoo. Use that front leg. Is that 10? 10. We got five left on this leg. Five. Come on.

Four.

You got it.

Three.

Stay with it. Two and one. Switch your legs. Left foot forward. Dumbbell. Kettlebell in the Right hand. Here we go.

One, Two.

Show me the bottom of your bell. Three. Drive those hips forward. You're gonna feel this in your hamstrings, right?

Nice.

Raising that heart rate. Right? That's 10.

Two, three.

Come on, finish. Four and five. Okay, lateral squat. I'm gonna squat to my heart. I'm gonna go to my left. Lateral lunge. Here we go. Lateral lunge, narrow squat. That's one. Lateral lunge, narrow squat. That's two. Now you get 10 of these per leg. Three. Nice. This movement's slower. A good chance for you to catch your breath in the middle of the workout. Move. Three of five. Nice. I'm gonna rely on Rachel to count reps for this one. Since we're sticking together, she's gonna count my reps so I can talk to you guys, okay? Hips go down and back. Nice. Is this last one? One more, one more. Awesome. Chest up. Eyes up. Switching legs. Right into it. Other side. Trying to get through as many rounds as we can in 20 minutes. Try and pick a pace that you can stick with. Right. Goal is kettlebell cardio. That's what this circuit is. It's meant to raise your heart rate. You got it down from here, it's those clean jacks. I'm gonna show you high impact. Rachel's gonna show you low impact. You take it at your pace. Nice. Nine.

Whoo.

Let's do it, you guys. Last one. Last one. Take it right between my hands. I'm gonna slide my hands down the horn. Let's go for 10.

Come on. One, two.

Rachel's wide and narrow. Five. Six. Seven. Eight.

Nine. Come on.

Ten. There it is. I set my kettlebell down. Rachel, she's got. She's with me. Five of them. Five burpees. Step them or jump them. Here we go. Grab that kettlebell. Push it up overhead. That's one step. Or jump it. Come on. Two. You got it. You got it. Full squat at the bottom. 3. Come on. Come on. 4. I got one more. 5. That's one round. 16 minutes. Took us four minutes to get through it. Quick step if you need it. 40 swings. Ready? Let's swing it. One. Maybe we'll try and stick together so you can count my reps so I can talk. Nice. 5. One of those workouts we kind of just dig in, right? Dig in and go at your pace. I love that amramp format. Personal challenge, great progress workout to come back to. Maybe you get through two rounds on your first time doing this. Then maybe you get two, three rounds the next time you can come back to it. You keep doing it, you get better, you get stronger. Avoid that overextension drive through the heel. Stand straight up. That's what I think about. I like to think about just standing straight up. Standing straight up. Soft bend in the elbows. It's going to move that kettlebell. 40 swings. Hello, posterior chain. Hello, heart rate. What are we at, Rachel? Ten more. Let's go. Come on, come on. Rachel's got the hardest job. She's got to count. Come on. Is that 3, 2, 1, tap back, high pull. I'm going to go right leg forward, left leg back. Kettle bell, dumbbell, left hand. Fifteen per leg. Let's go.

One, two.

Drive those hips. You got it. See, you can always change between the kettlebell and dumbbell. Nice.

Whoo.

Come on. Four.

Three, Two.

Switch it. Whoo. Holy bananas. Here we go. Let's do it.

1, 2, 3, 4, 5, 6, 7.

You got this. Come on. Stay in it. Is that 10? 10. You got five more. Let's go. Five. Come on. Five. You got this. Four. Stay with it.

Three, two, one.

So awesome. Lateral lunge. I'm gonna step to my left. Here we go. 10 per leg lunge. Narrow squat. That's one. This is your slow move. This is where you slow it down. Catch your breath. Nice. Chest up, eyes up. You got it. Hello, legs. Should really call this kettlebell. Legs and cardio. Legs. Cardio. You got it.

Come on.

Is that eight? When that was ten. This is eight.

Eight.

Eight. Eight. Here we go. You're great. Come on. Two more. Nine. Right here, right here. Ten. Finish it. Switch it out. It's one of those workouts where you're like, you got to check your heart rate monitor because that heart rate is going to be high the whole time. These are big, powerful moves. The kettlebell's actually been deemed one of the most effective pieces of equipment for hiit. I personally love it as a low impact way to raise my heart rate. Really great for pregnancy and postpartum, too. You got this. Nice. Eight. Come on, come on.

Right here.

Let's finish. Nine. You got it. You got it. Let's go. One more. Ten. Nice. Awesome job, squat jacks. Ten of them. Ready, Rachel? Here we go. Let's go.

One, two, three.

Three. Notice my hands just slide down that kettlebell. Four. Again, my legs do the work. Eight. Nine. Ten. Pull those inner thighs together. Burpees. Five. Come on, come on. Get that kettlebell or dumbbell overhead. You got this. Only got. Look at Rachel just crossing that low impact pace. Is this four? One more. We're getting a water break after this. Push it. Grab some water. Quick sip. 11 minutes. Okay? Can we get through four rounds? 40 swings. I'm gonna breathe for three, breathe for two, breathe for one. Ready, Rachel? Let's swing it. She is a trooper. She is a trooper. Come on. Come on. So are you. So you're here for today. You're gonna push yourself. You're gonna push your pace, right? You don't have to stick with me. You just have to stick with your personal best. Whatever that looks like for you today. Whatever you got, that's what you're going for. Do your best. Forget the rest. Holy bananas. That's what you're going to be saying when we get through this round, I'll tell you that much. I'm already saying it. Come on, come on. 40 swings. Oh. Halfway. Yes. You got this. One rep at a time. One rep at a time. Hello, legs. Not going to be able to walk tomorrow. Nice work.

Whoo.

You got it. You got it. Come on, come on, come on, let's go. 10. 9. You got this. 8. Yes, you can. 7. 6. Come on. 5.

4. 3.

Come on, come on.

2.

1. Nice work. Tap back. I'm going down to a 15 pound because that 25 is just getting too heavy for me. Here we go. Right foot forward.

3, 2.

Let's go. 15%. When I start to feel it in my low back, so I adjust my weight, right? Form over ego. I want to stay with that dumbbell. My form is telling me now. Go. Here. It's okay. You can go slower. Slower and stick with a good heavy weight. Nice. 14. One more. Switch it out. Awesome job, Rachel. Whoo. Nice. Come on, come on. You got it. 15 per side. Nice. Awesome. You're doing it right here. Let's go, let's go.

Pull it, pull it. Come on, come on, come on.

Let's go. Give me five.

Four, Three.

One. I'm going back to my kettlebell. Lateral lunge. Step to the left. Kettlebell, dumbbell. Right hand or at the chest.

Here we go.

Lateral lunge. Narrow squat.

Here we go.

Come on. 10 per leg. Temper, like. Catch your breath right here. Catch your breath. Two big power moves coming up next. You got it. You got it. Nice work. Nice work. Really grab. Glad I grabbed that.15 pound. I told Rachel, I said, I'm just going to grab it just in case I need it, and I did. Nice. Okay, nice. Right here is this last one. Nine. You got it. You got it. Let's go. One more. Legs are on fire. Switch it out quick. Transitions, you guys, one move to the next. So it makes this an endurance workout, Amram style. That's why it's only 20 minutes. 20 minutes. And maybe you're not there yet. Maybe you do 10 minutes of this, you do your best. This is a tough workout. Really pushing your strength, your power and your cardio endurance all at the same time. You got it, you got it. Come on, come on, let's go. Nine. Right here. Come on. One more, one more. Let's do it. Ten clean jacks. Put it between your feet. Let's go. A ton of them. Come on, come on. Here we go.

1, 2, 3, 4.

Come on, come on. 5. You got this. Let's go. Halfway.

5, 4, 3, 2, 1.

Burpees. 5. Come on, come on, come on. Finish it. You guys. Move five right here. Move five right here. Woo. You got it. Five moves. You know them now. You do them the best you can. What was that item? Is this four? One more. Thank goodness Rachel's here today.

Five.

Water. Okay, guys, seven minutes left on the clock. One more round. At least. At least one more round. How you doing, Rachel? Working for it. One of those workouts. I feel like all I'm doing is breathing really heavily into your microphone. So that's all you're hearing me do is go.

Okay?

Breathe for five. Breathe for four. Swinging in three. Swinging in two. Ready? Put your hands on it. Let's go. Swing. 40 of them.

One, two.

Drive through the heels. Stand up.

Three, four, five.

You got this. Six. Come on. Stand straight up. Hinge.

Swing.

Not a squat. It's a swing hinge. We got a nice little kettlebell tutorial we're going to share with you guys on Instagram. When this goes live, then you can check out for proper kettlebell swinging form. Make sure you don't feel it in your low back. This is a posterior chain exercise, but mainly hamstrings, hips, glutes. Hamstrings, hips, glutes. Come on. Nice work. Tell me we're over halfway. Good, good. It's better. I don't know the reps. Come on, you got it. Come on. One. One at a time. Thirty. Ten more, let's go. Ten. Right here. Come on. Nine. Eight. You got this. Seven. Yes, you can. Six. You are so strong. Whoo. Let's go.

Four. Three.

Come on, come on. Two and one. Nice work, you guys. Let's go. Grab it right here. Right foot forward, tap back. Let's go. 15.

1, 2. Come on.

3. You got this.

4.

Your pace, your tempo. Eight. Ooh, that grip. Nine. Let's go. Ten. You got five. Give me five.

Four, three, two, one.

Switch it out.

Woo.

Come on, come on.

One, two.

I need some chalk on these hands. This grip is getting tired. If you like a good CrossFit workout, this one's for you. You guys. From CrossFit to bar, we got it all at Nourish. Move, love. Believe in training multiple ways.

One more.

Let's go. Lateral lunge. Step to our left.

Here we go.

Lateral lunge. Narrow squat, lateral lunge. 10 per leg. Come on. Catch your breath. Oh, you got it. You got it. Nice work, you guys. One at a time. One at a time. That's your focus. Don't get ahead of yourself. Just think one rep at a time. So I got to get through one rep to the next. I know. That's what I'm thinking. How do I get through this next rep? Come on. Come on. You are so strong. Whoo. Let's go. Come on. This is nine. Come on. Nine. Let's go. Finish it right here. Ten. Ten. Finish it. Nice. Other side. Here we go. Nice, Rachel. Oh, you're doing so awesome. Legs are on fire. I know. Heart rate is high. You guys rock. Come on. We're getting through fourth round of this. I love it. You guys are so great. So great.

Come on.

Like I said, all I feel like I'm doing is just panting into this microphone. Crank up that music. Go at your pace. I'm just here to motivate you and encourage you and keep you guys going. I'm trying to keep myself going, too. This is hard. Let's go. Tough stuff. One more. Nice. Right here. Put it between your feet. Squat jacket. Let's go. Let's go. Ten of them. Come on. Get in it.

One, two, three, four, five.

Come on. Halfway.

Five, four, three, two, one. Whoo.

Burpees. Five. Come on. So strong right here. You were meant to do hard things. This is hard. This is hard. No matter what your fitness level is, this is hard.

Right?

Yes, you can. Come on. Come on. Yes, you can.

One more, one more. Come on.

2 minutes and 30 seconds. Quick water break. We're going to push. No rest. We're going to push. Hands on knees. You ready to find it? Hands on knees. Come on. Come on. Two minutes. Do anything for two minutes. Say it. Say, yes, I can. Get as far as you can. Get as far as you can. Breathe for five. Breathe for four. Kettlebell swings in three. Come on. Kettlebell swings in two. Kettlebell swings in one. Let's go. We are here to push you. We are Here to challenge you youu don't quit just because you got through four rounds. Nope. You keep going to the finish line. To the finish line. Finish the race. Come on.

Woo.

You were made for this. You were made for this. Tackling this workout right here, right now. Finishing these last two minutes. Probably the hardest two minutes. I know you want to quit. So do I. We're not going to. We're in it together. You guys in it together? Yes. Come on, Rachel.

Woo.

We got this halfway. Halfway. Come on. Power through. You are so stinking strong. So much stronger than you think. And I'm going to prove that to you right now. I'm going to prove to you how strong you are. Just keep swinging. One rep at a time. Come on, let's go. 10. Come on. 9. 8. 7. Yes, you can. 6. Don't quit. 5. Not yet. 4. Stay with me.

3.

Come on.

2.

1. Okay, got one minute running it through each side. 15 reps. Let's go. Come on. 15. Let's do it down. That's one, two. One minute. Yes, you can.

4.

5. Come on. So strong. Doing this right here. Everything else you tackle today is gonna be so much easier because you prove to yourself how strong you are right here. How strong you are.

Come on.

I know you are.

Whoo.

Let's go. Come on. 14. 15. Other side. Finish, finish. Come on. 35 seconds. Yes, you can stay in it.

Whoo.

Come on. Nice. Awesome job, you guys. Push to the finish line. Push it right here.

Come on.

Nine. Wait, what are we at? Two and one. You got 12 seconds. Let's just go for the squat. Jack ten of them. Because those lateral lunges, we're not gonna get through it. Let's go. 10. 10. 9. This is it. 8. All you got. 7. Finish strong. 6. 5.

4. 3. 2, 1.

Ding, ding, ding, ding, ding, Ding, ding. 20 minute timer. 20 minute timer. Nice work, Rachel. I think we just call this. We call this hands on knees, pure fire in your heart. What do you think? We pushed, you guys. We pushed grab water. That was four and a half rounds. I'm so stinking proud of you. Whether you got through two rounds, one round, three rounds, four. Maybe you got to five. That is a tough workout, Rachel. Holy bananas. That's all we got to say is just holy bananas. I felt like I was panting that whole time. That workout pushed me. Now we're going to stretch from here. Actually, we'll go tabletop, so. Tabletop. I'm not getting up. Not after that. Okay, find that quadruped position. Shoulders over wrists. Hips over knees. Drop the belly. Just gonna stretch out that core a little bit. Core works so much. And then tuck the chin towards the chest as you pull that spine toward the ceiling. This one should feel really good for you after that workout. Nice work. Bring it back to that neutral spine. Let's do it again. Lift the chin, drop the belly. Big inhale, big exhale. Pull the chin towards the chest, spine up towards the ceiling. Nice work. Awesome job. From here, keep those hips high. Just walk your hands out away from you, puppy dog. Just walk those hands out away as far from your body as you can. Think about how much length you can create from your fingertips to your tailbone. Should feel really good for that low back. Right? A lot of core work is involved in those kettlebell swings, those kettlebell movements. Those are big, powerful full body movements. Talk about you want six pack abs. That's a workout for you right there. Nice work. Walk it back in. Awesome job. Let's go ahead, sit on our beautiful backside. You're going to take your feet out nice and wide. Stretch those hammies. A lot of swings and a lot of deadlifts. So big inhale, reach up nice and tall. And now before you do anything, think about tucking your tailbone back towards that wall behind you. Just tuck, tuck in a little anterior pelvic tilt. And now slowly reach forward. Think about creating length through your fingertips, pushing your hips back towards that wall as you pull your toes towards your face. For three, two. And now you can let it hang. You can just drop and reach for those toes. Rounding out, taking a nice hamstring stretch through that posterior chain did so much work for you today. That back side of the body worked so hard for you today. Awesome job, you guys. So glad that workout's over. Talk about an effective 20 minute AMRAP. If you want an effective 30 minute workout, this is for you, my friends. Holy bananas. That was tough stuff. Okay, we're gonna bring it in. Find a nice butterfly position. Okay? Bring the soles of the feet to touch. Just stretching through those inner thighs. Opposite hand, opposite toe. We're gonna round out through that back. Okay? Just let those shoulder blades open and pull apart as you tuck your chin towards your chest. Nice. And now we're gonna reverse it. So think about spreading that chest as far as you can. Lift your chin up towards the ceiling. Big inhale, big exhale. Nice work. And because we focus so much on that posterior chain, I want to finish with one stretch that's going to hit the anterior chain the front of our bodies. So I'M actually. I'll turn this way. Rachel, fingertips face My butt legs are bent at 90 degrees. It's just a nice reverse tabletop. So just press those hips up. Let that neck hang heavy. Right? Just opening up through the chest and shoulders. Okay. Those might have rounded in a little bit during that workout. Just opening it up. Bridge those hips. Lift, lift, lift. Hold it here for 3, 2, and 1. Slowly bring it back down. Awesome job, you guys. I hope you love this workout as much as I did. That was a real butt kicker for me, and I love it. I love getting my butt kicked, and I know you do, too. Awesome work. If you liked it, go ahead, hit subscribe, and make sure you check out more workouts@nourishmovelove.com I look forward to sweating with you guys again really soon. Have a great day.