You don’t need an hour-long workout to get great results! Compound exercise routines can be effective at increasing your metabolic rate and keeping your body in tune for more hours of the day.

If you want to speed up your workout—either on a given day or as part of a workout—to get optimal results in half the time, this is your chance!

For the next few moves, we suggest you use two different weights so you can play with the differences in resistance. Use the heavier weight for the first half of the exercise plank and the lighter weight for the second half. You can also do the routine with just your body weight instead of weights.

6 Kettlebell Workouts That’ll Strengthen Your Entire Body

Let’s get started with the first few moves.

Here’s how they work: You’ll do the following four exercises, each about 10 to 12 reps each, in one circuit. After each circuit, take a 60- —to 90-second break.

1 – Sumo Deadlift with Chin-Ups

• Start in a wide stance with your feet facing out. Hold the kettlebell with both hands and extend your arms.
• Next, perform the sumo deadlift, bringing your hips back and bending your knees slightly to bring them close to the floor.
• Get back to a standing position. Push forward with your hips and squeeze your glutes as you bring the kettlebell up towards your chin.

If you need a little help, here are some tips: Forget about the high pull on the barbell for now, and just focus on getting the deadlift right.

2 – One-Arm Thruster

• Stand with your feet hip-width apart and hold a dumbbell in your right hand, with your arm bent and resting over your shoulder.
• Keep your left arm straight to help you balance.
• Keep your core tight and your spine neutral as you do a squat.
• When you get ready to stand up, give your glutes a good squeeze and lift the barbell over your head.
• Lower and repeat, making the whole movement as fluid as possible.
• Do four to six reps on each side, then switch.

If you need an easier version, Practice this movement without any weight. Next, move into a squat position, holding the weight with both hands at chest height.

3 – Kettlebell Swing

• Start with your feet hip-width apart and the kettlebell on the floor between your feet.
• Gently bend your knees and push your hips back as you pick up the kettlebell with both hands.
• Pivot with your arms twice in a row and put the kettlebell back on the floor. Keep your back straight, push your hips forward, and squeeze your glutes.
• Then, repeat the whole thing.

4 – Reverse Lunges

• Stand with your feet hip-width apart and hold the kettlebell at chest height.
• Now, take a step back with your right foot, bending both knees to a 90-degree angle.
• Tighten your left glute and bring your foot back to the starting position.
• Do the same on the other side to finish one repetition.

Now, let’s move on to the final movements.

Here’s how they work: For the last two exercises, set a timer for 4 or 5 minutes and do two reps of each. Repeat the two exercises, increasing the reps by two in each circuit. That is, two reps of each exercise, then four reps of each exercise, then six reps, and so on until the time runs out. Try to rest as little as possible.

5 – Windmill

• Stand with your feet a little wider than your hips, holding the kettlebell up with your right arm straight.
• The idea is to keep the kettlebell up while you move to the side until your hand touches the floor.
• Then, pivot and bring your body back up in a straight line.

6 – V-Up with one arm

• Lie on your back, holding the kettlebell with both hands.
• Lean forward and lift your right leg until you touch the kettlebell with the tip of your toe.
• Go back to the start and do the same on the other side to finish one rep.

Summary

Adding these kettlebell exercises to your workout routine can give you a full-body workout in a short amount of time. By focusing on compound movements, you can engage multiple muscle groups at once, which boosts your metabolism and makes you more efficient.

Whether you’re just starting or you’re an experienced fitness enthusiast, you can adjust these exercises to fit your needs, whether by varying the weights or just using your body weight.