30 Second Kettlebell Circuits

This format of putting kettlebell exercises together is one of my favorites. It’s very simple and involves working for longer periods of time but changing the exercise every 30 seconds. Training in this way keeps your heart rate elevated but challenges different muscles at various intervals. It also helps to keep things interesting as you move from one exercise to the next.

These workouts are simple, start by performing 4 exercises, 30 seconds on each arm, without resting. You will be exercising for a total of 4 minutes.

I use a Gymboss Interval Timer that beeps when it’s time to change hands.

# 1 – 30 Second Circuit

• One Handed Swing
• Clean
• Press
• Racked Squat

# 2 – 30 Second Circuit

• One Handed Swing
• High Pulls
• Snatch
• Clean & Press

# 3 – 30 Second Circuit

• One Handed Squat & Press
• Forward Lunge
• Side Lunge
• Overhead Reverse Lunge

# 4 – 30 Second Circuit

• Snatch
• High Pulls
• Snatch
• High Pulls

# 5 – 30 Second Circuit

• One Handed Swings
• Clean & Press
• Squat & Press
• Overhead Reverse Lunge

Once you are comfortable running through the entire 4 minute circuit of 4 exercises you can increase the intensity by resting for 30-60 seconds and repeating the circuit. Repeat the circuit up to 4 times.

Now that these 4 exercise combination’s are a breeze try upping the intensity to 6 exercises.

# 6 – 30 Second Circuit

• One Handed Swings
• High Pulls
• Snatch
• Clean
• Press
• One Handed Squat & Press

# 7 – 30 Second Circuit

• Racked Squat
• One Handed Squat & Press
• Clean
• Clean & Press
• Reverse Lunge
• Overhead Reverse Lunge

# 8 – 30 Second Circuit

• One Handed Swing
• Racked Squat
• High Pulls
• Racked Squat
• Snatch
• Racked Squat

# 9 – 30 Second Circuit

• One Handed Swing
• High Pulls
• Snatch
• One Handed Swing
• High Pulls
• Snatch

# 10 – 30 Second Circuit

• One Handed Squat & Press
• One Handed Swing
• Clean
• Side Lunge
• Russian Twist
• Sit & Press