Build strength and boost your calorie burn in just two moves with this every minute on the minute workout

If you want a straightforward blast of exercise, but you’re short on time, this kettlebell power circuit might just be what you’re after.

Caleb Kinney-Woods, a personal training leader at Life Time Colorado and a certified kettlebell training specialist, designed this workout to build strength and power with minimal equipment.

“Using kettlebells lets us train strength, conditioning, coordination and core stability all at once, without needing a ton of equipment or hours in the gym,” he says.

This is an every minute on the minute (EMOM) workout, requiring you to complete the reps of two moves every minute. You then rest for the remainder of the minute.

Even though the quicker you complete the reps, the longer you have to rest, Kinney-Woods encourages you to perform high-quality reps with proper form rather than rushing.

The first few minutes will probably feel relatively easy, but as fatigue sets in, you’re sure to work up an almighty sweat.

If you find you aren’t getting enough rest between exercises, or not completing the reps of both exercises in the minute, try using lighter kettlebells.

How to do this kettlebell EMOM workout

Simply perform 10 kettlebell swings and 10 overhead triceps extensions every minute for eight minutes, as demonstrated here by Kinney-Woods.

You can tag this routine onto a longer session, or use it as a standalone workout. If the latter, give yourself more than 10 minutes; you’ll need a thorough warm-up first, especially given the dynamic, demanding nature of the kettlebell swing.

Ideally, you will have two kettlebells. A heavier one for the swing and a lighter one for the extension.

Exercise guides

1. Kettlebell swing

• Stand with your feet shoulder-width apart and the kettlebell on the floor slightly in front of you.
• Engage your core, squeezing your glutes and moving your shoulders down and back.
• Hinge at the hips, pushing your butt back while keeping your spine neutral and grasp the kettlebell with both hands.
• Swing the kettlebell between your legs.
• Explosively push your hips forward to swing the kettlebell to chest height.
• Allow the kettlebell to swing down, hinging at the the hips and going straight into the next rep.

Form tip: Keep your arms relaxed and let your hips generate the power.

2. Kettlebell overhead triceps extension

• Stand holding the sides of the kettlebell’s handle.
• Lift the kettlebell overhead.
• Engage your core.
• Slowly bend your elbows to lower the kettlebell behind your head with control.
• Extend your arms to lift the kettlebell back overhead.

Form tips: Keep your elbows pointed forward and close to your head throughout the movement. Keep your core engaged and avoid arching your lower back.