Kettlebell, Bodyweight And Treadmill Cardio Workout

Forget boring cardio workouts! Blast away fat in only 15 minutes per day using only a treadmill, a kettlebell and simple bodyweight exercises.

Workout Summary

Main Goal:

Lose Fat

Workout Type:

Cardio

Training Level:

Beginner

Days Per Week:

4

Equipment Required:

Bodyweight, Kettle Bells, Other

Target Gender:

Male & Female

Author:

John Gormen

Workout Description

If you're tired of the same old boring cardio workouts then give this routine a try. It can be used 3-4 times per week, and requires only a kettlebell and access to a treadmill. As your conditioning improves from week to week, try to transition the walking periods into a slow jog, and then eventually into periods of light to moderate sprinting.

Choose a kettlebell weight that is challenging, and remember to stretch and warmup prior to beginning this workout. Each session will last about 15 minutes. Well conditioned athletes may try this circuit twice, for an intense 30 minute conditioning and cardio workout session.

You may also want to try alternating your treadmill periods between walking and sprinting, which will provide more of a HIIT cardio workout. For example, the first time you're on the treadmill, walk for 20 seconds. The next time on the treadmill, run using a moderately paced sprint. Repeat this pattern.

Cardio Workout Notes

Do not rest between exercises and stations. Repeat this circuit 5 times. You may swap in any kettlebell orbodyweight exercise of choice. Consider this plan a simple template. Change or tweak it to your liking.

Kettlebell, Bodyweight and Cardio Workout
Cardio Workout
Exercise	Time or Reps
Treadmill	20 seconds
Push Up	10 reps
Treadmill	20 seconds
Kettlebell Swings	10 swings
Treadmill	20 seconds
Burpees	10 reps
Treadmill	20 seconds
Plank	20 seconds
Treadmill	20 seconds
Kettlebell Goblet Squats	10 reps