Undo the damage of sitting with this 30-minute kettlebell workout

Train your lower body, strengthen your core, and burn fat with this short kettlebell HIIT routine

Man performing kettlebell lunges
(Image credit: Getty Images)

From long hours at work to relaxing on the couch in the evening, we spend a lot of the day sitting down. It's comfortable, but it can negatively impact our posture. Fortunately, this 30-minute kettlebell workout can get things back on track.

And you don't need expensive equipment or a gym membership to feel the benefits; just one of the best kettlebells. These versatile weights are great for developing strength and high-intensity, heart-pumping workouts.

If you're new to kettlebells but want to build muscle and get stronger, this 30-minute routine from YouTube training duo Juice & Toya (opens in new tab) is a great place to start. The beginner-friendly class will help you master the basics and gain confidence.

As they know not everyone has two kettlebells or wants to train with multiple weights, the instructors guide you through different workouts simultaneously; one with two kettlebells and a variation for single kettlebells.

It's an intense strength training workout, though it is designed with beginners in mind, so the trainers describe each move and show you the technique so that you can exercise effectively and safely.

Watch Juice & Toya's 30-minute beginner kettlebell workout

This session is a form of High Intensity Interval Training (HIIT), so you'll exercise for 40 seconds, take a 20-second break, then progress to the next move. It's a challenging way to exercise, but it does get results.

Working out in this way raises your heart rate and increases your metabolism, which leads to energy burn throughout the day. That's why many people use HIIT workouts for fat loss.

But this high-intensity kettlebell routine is also great for building strength in your lower body, especially if you take time to perfect your form, like learning how to do kettlebell swings.

The kettlebell swing is an excellent, whole-body move that builds muscle in your legs and works your core—an area of mid-body muscle, including your abs, responsible for balance, stability, and workout performance.

After working your lower body, it's worth picking up a set of the best adjustable dumbbells. These space-saving weights help train your arms, chest, and shoulders, especially when coupled with this 15-minute dumbbell workout.

If you prefer an equipment-free way to build muscle, the best workouts for abs strengthen your core without weights, making them a convenient way to stay active at home, at the gym, or while traveling.

James Frew
Staff Writer

James is a London-based journalist and Staff Writer at Fit&Well. He has over five years experience in fitness tech, including time spent as the Buyer’s Guide Editor and Staff Writer at technology publication MakeUseOf. In 2014 he was diagnosed with a chronic health condition, which spurred his interest in health, fitness, and lifestyle management.


In the years since, he has become a devoted meditator, experimented with workout styles and exercises, and used various gadgets to monitor his health. In recent times, James has been absorbed by the intersection between mental health, fitness, sustainability, and environmentalism. When not concerning himself with health and technology, James can be found excitedly checking out each week’s New Music Friday releases.