The bell-shaped weight allows you to reap not only strength benefits (which you would expect when strength training), but also increases in aerobic capacity and core strength. The latter two aren't achieved when lifting weights alone. This is a win-win-win for super busy peeps (read - mommies/daddies) trying to maintain their fitness. For more reasons why you should make friends with kettlebells check out this article: "The Top 8 Reasons Why You Should Train With Kettlebells".
Total Body Cardio/Strength (30 minutes)
This is an incredibly efficient workout that is guaranteed to leave your heart racing, breathing labored and body aching for a post-workout stretching session. You can substitute a dumbbell for the kettlebell in the event you don't have access to one. Warm up with a brief jog on the treadmill. I recommend 1/2 - 1 mile depending on how much time you have (I ran 1 mile at 7:30 min pace). If you're at home and don't have access to a treadmill, do 5 minutes of cardio drills (jog in place, high knees, butt kicks, mountain climbers, burpees, jumping jacks, etc.).
Perform each exercise for 60 sec taking 15 sec to set up and transition to the next exercise. Repeat the entire circuit 2-3 times (or more if time/energy permits). Click on each exercise to be redirected to my YouTube channel and videos or scroll down to see the videos as part of this post.
Two-handed kettlebell swing
Loopy lunges with high row
Tricep push up with abduction
Lateral lunge to high knee and press (30 sec on each side)
Renegade rows to side plank
Figure-8 with rotations
Squat to curtsy lunge (30 sec on ea side)
ALWAYS consult your physician before beginning an exercise program!
What is your go-to piece of fitness equipment when you have 30 minutes or less to workout?