Kettlebell Cardio Workout for Women

May 20, 2010
By Parth

Here’s a great, fat burning cardio workout for women you can do with a Kettlebell. The workout only involves three basic movements: Row, Clean and Press, and Swing. Lets go over these movements:

Kettlebell Row

Kettlebell Clean and Press

Kettlebell Swing



Kettlebell Cardio Workout

Superset

  • Kettlebell Row 2×10
  • Clean and Press 2×10
  • Rest 60 seconds

Rest 2 minutes

Swing, 4×20, rest 60 seconds

So for this workout, you’re going to start off with a superset. A superset is where you perform two exercises back to back with little to no rest in between. So perform 20 Kettlebell rows, and immediately move on to 10 Kettlebell clean and presses.

Rest 60 seconds, and repeat the superset. In the beginning, only perform 2 sets. As you progress, you can do up to 5 sets of each movement. Rest 2 minutes before performing the swings. For swings, perform the 2-hand version.

Go all out for 20 repetitions, followed by a 60 second break. Repeat 3 more times for a total of 4 sets. Start off light and easy, and build up as you progress. You can either shorten your rest periods for the swing, or increase total sets.

Figure out a way to make the workout progressively more difficult. For more intense Kettlebell workouts, be sure to check out Turbulence Training Kettlebell Revolution. Click here for more information.

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