Be Strong and Lean With These Cardio Kettlebell Workouts

best-kettlebell-cardio-workoutsKettlebells are not only one of the most beneficial fitness equipment for strength training, but for cardio as well.

A recent research compared kettlebell and treadmill workouts. The participants were training for the same amount of time. The results revealed that they had burned similar amount of calories, but the heart rate was higher during the kettlebell workout.

This means it develops the cardiovascular system more. In addition, we must not forget that it strengthens and tones the muscles better.

Therefore, I strongly recommended doing kettlebell cardio workouts if you want to burn fat and calories, improve your cardiovascular system and tone and strengthen your muscles. It is a sort of all in one solution, there is no wonder why it is suggested by fitness experts.

Here I have collected some of the best cardio kettlebell routines. You can find ones for beginners as well as ones with harder exercises.

Before beginning any of these routines, you should take time to warm up your muscles and stretch to avoid injuries, especially your shoulders.

Moreover, you need to perform the motions correctly and keep the intensity to enjoy the benefits of the chosen routine.

Cardio & Strength Training

This is a 30 minutes program which starts with warming up and continues with a truly intensive session to work the entire body. The included exercises are especially useful to work the core muscles.

This routine helps you to burn about 250-350 calories, but it is rather hard, so it is not the most suitable choice for beginners.

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Metabolism Boosting 5 Minute Kettlebell Cardio Workout

This is another powerful routine which lasts only for 7 minutes, but it has a positive impact on the metabolism and this supports the fat and calorie burning process.

If you want something fast, yet efficient, try this.

It includes the following exercises.

  • Goblet Squat
  • High Pull
  • Snatch
  • Single Arm Swing
  • Clean and Press
  • Halo
  • Swing



Ultimate Fat Burn Workout for the Entire Body

And here is another routine from Fitnesblender, which is a bit longer, but it definitely burns calories. It is only one round with 10 intervals, working for 40 seconds and rest for 20.

Kettlebell Cardio Exercises Used

  • Alternating Single Hand Swings
  • Crush Curls
  • Clean and Press (one full interval on each side of the body)
  • Halo Triceps Extensions
  • Burpee Jerks
  • Weighted Toe Touch Crunches
  • Lunge Drops + Rows
  • Two Handed Kettlebell Swings


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20 Minute Cardio Workout with Kettlebell

This is another valuable program with several activities which support fat loss. I like this video since it is well-instructed.


Intermediate Workout

In this video, there are a few movements which are harder so this program is better for those who have a decent fitness level.


Kettlebell Tabata Cardio for Burning Fat

In this video kettlebell exercises are combined with body weight ones boosting the fat burning process.

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More Kettlebell Cardio Routines

Combining kettlebell swings, bodyweight exercises such as burpees and sprint makes a killer routine. It burns tons of fat and boosts your endurance.


This is an excellent kettlebell HIIT workout with 32 rounds. Do as many reps as you can.


This is a complete kettlebell circuit with running, bodyweight and plyometric activities.




And finally, here is kettlebell swing workout routine for men you can download as PDF.


Overall, using kettlebells for cardio is unquestionably beneficial and it can help a lot to lose fat and weight. If you have not done any workouts like these ones before I suggest you to try for some weeks. You will see how effective they are.

What do you think about kettlebell cardio workouts? Are they better than truly better than running?

Did you like these workouts? Share with your friends?

Sharing is caring!

Last update on 2020-04-03 / Affiliate links / Images from Amazon Product Advertising API

James (36) has been working out since he was 15 years old. He has a home gym where he pumps iron, does bodyweight workouts and boxing. He likes sharing his experiences with others who want to build a better physique.

2 thoughts on “Be Strong and Lean With These Cardio Kettlebell Workouts”

  1. I lift weights, but I want to add cardio training to my routine to lose fat.

    I’m thinking about buying a rowing machine which is pretty expensive. On the other hand, I’ve got kettlebells, that are good for cardio, I know. But I haven’t done it before.

    What do you think? Is it worth to buy a rowing machine or start doing kettlebell cardio workouts?


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