Short on time? Bad excuse.

   

We all lead busy lives these days. Finding time to get out there and work out is getting more and more scarce. People often find that they only have 30 minutes or so to actually get some work done with their training. This of course leads to skipped workouts and eventually dropping fitness programs. Well as far as I am concerned it is a terrible excuse. "I didn't have time." It's easy enough to say, but in all honesty, with a kettlbell and thirty minutes of your time you can really get a serious workout. I know many of you may think, "Well you also have to get in the car and drive to the park for a pull up bar, or to be able to drop the KBs." To eliminate that step we'll talk only about movements you can do inside, with just one kettlebell, and without damage to the floor of course. I will also keep time in mind, since 30 minutes of free time may not allow 30 solid minutes of work time. Warm ups, stretching, etc eats up a little time too. A main focus will also be fat burning, high intensity cardio. The biggest "No Timers" seem to be the ones with fat loss at the top of their priority list.


    Swings. Of course swings are on the list of things to do. They are very easy to control, and they can be deadly in long sets. Perform a swing only complex for a quick swing session.
5-10 Minutes of swings. Feel free to switch hands whenever you want. Do it hardstyle, with speed and power for best results. 

    Snatches. The perfect standalone tool for quick, and harshly effective workouts is the KB snatch. Pick an appropriate weight because there will be a lot of intense conditioning involved! 
5 or 10-minute Snatch Challenge. See how many reps you can complete in either 5 or 10 minutes. Switch hands whenever you want, and rest if need be, but try to spend as much time working as humanly possible. Stay smooth to achieve high reps.

    Complex. What else would be the next logical step? Combining the motions into a string of motions of course! If swings and snatches are effective on their own, then they should smoke anybody who dares combine them right? Correct. Add cleans or presses into the mix for extra firepower.
5 or 10-minute Complex.
5 2 Hand Swings
5 R Hand Swings
5 L Hand Swings
5 L Hand Snatches
5 R Hand Snatches
5 R Hand Swings
5 L hand Swings

4 Minutes of Hell.
30 seconds R Hand Swing
30 Seconds R Hand Snatch
30 Seconds R Hand Clean
30 Seconds R Hand Front Squat
30 Seconds L Hand Swing
30 Seconds L Hand Snatch
30 Seconds L Hand Clean
30 Seconds L Hand Front Squat


    There you have it. Short and sweet. I don't wanna hear that anybody didn't have time. There are four or five ideas for those days when all you have time for is a quick session with just you and your kettlebell. Even regular athletes who have ample time for workouts can work these short, high intensity cardio blasters into their routine to burn more fat. The United States Secret Service uses the 10-minute snatch test for their agents, so don't let the short duration fool you, it's no joke. A standard (15-35lb beginner, 50lb standard, and 70lb advanced) guideline should be followed, but make sure you can perform your best with the weight you choose. Don't choose a 50 if you'll be spending most of the workout sucking wind. Scale to your abilities.