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Thursday, April 18, 2024

Fast Fitness! 15-Minute Full-Body Kettlebell Workout (with VIDEO!)

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naghar fonooni logoWelcome to Fast Fitness! With this new series, we plan to bring you simple, at-home workouts that are LOW on time, but BIG on results. We hope you enjoy our first one from Neghar Fonooni!

Sometimes my workouts only last 15 minutes. I know what you’re thinking: “That must’ve been the lamest workout ever!” Right?! Well, not exactly. If I had my druthers, I would always give myself a full 60 minutes for training, but sometimes that just isn’t possible.

As a full-time working mom, I understand that time is at a premium, and rather than skip a workout when time is short, I find ways to make exercise more efficient. Shorter doesn’t have to mean less effective, especially when you consider this: More isn’t better; better is better. So if fifteen minutes is all you’ve got, then let’s make those fifteen minutes really count!

A quick workout can be wildly effective as long as a few rules are followed. When time is limited, you’ll want to do all (or a combo) of these:

  1. Move faster
  2. Ramp up intensity
  3. Take fewer breaks
  4. Combine exercises

There are several ways you can incorporate these concepts into your training, and allow yourself to improve your fitness levels with limited time. Today we will discuss combination movements.  And I’ll give you a great combo movement workout, too!

Combination Movements Combo movements are fabulous because they mash together two or more movements into just one exercise. This saves time by eliminating set-up time and rest between exercises. You’ll simply move from one exercise right into the next all in one move.

Some examples of combo movements are: thrusters (squats that explode into push presses) and one-leg deadlifts that go right into bent over rows. With combo exercise such as these, you’re able to work your entire body without having to do several separate exercises.

One of my favorite combo workouts can be done in just 2 minutes, using either a kettlebell or a dumbell:

  • One-Leg Deadlift to Bent Over Row right side x30 seconds
  • One-Leg Deadlift to Bent Over Row left side x30 seconds
  • Push Press to Reverse Lunge right side x30 seconds
  • Push Press to Reverse Lunge left side x30 seconds

One round of this workout is just 2 minutes. Try to complete as many rounds as possible in 15 minutes for a full-body workout. Remember to use a weight that you can wield quickly and efficiently. You don’t want to go too heavy or too light, so it may take a little experimenting to find the right weight for you.

Try today’s Fast Fitness! plan and let us know what you think!

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