If you’re looking for an intense workout to get your heart pumping and your muscles working in a short time, then you are at the right place. All you are going to need for this killer workout is your bodyweight, a kettlebell, a mat for stability and, a towel because you are going to get sweaty!

So, if the gym isn’t your thing, clear out a space in your living room and prepare to sweat.


 Complete these 9 exercises which are divided into 4 rounds. Do 3 sets of each round with 20-seconds work and 10 seconds rest. Completing this routine should take around 21 minutes- a great intense routine.

Note: These are going to be 20 intense minutes so, a quick note. Do a proper 5 to 10 minutes’ warmup before the workout to properly prepare your body. Don’t forget to keep a water bottle aside for a quick sip between each round. For the exercises that require you to lift a kettlebell, choose the weight that you can complete the whole workout with. Listen to some music to get you going. Lastly, incorporate proper cool-down routine after completing this workout to gradually bring your heart rate to the normal state.


Rev- Forward lunge ( right)20 sec10 sec
Rev- forward lunge ( left)20 sec10 sec
Stride hops20 sec10 sec

 Exercise in the given order. That’s one set. Complete 3 sets of each round.


Lunge to strengthen your legs and core, which will increase movement in your legs. Placing your hand on a wall might help you balance and correct your form.


  1. Start by standing with your feet shoulder-width apart. Place your hands on your waist and Brace your core muscles. Take a giant step backward with your left foot. Bend your right knee until it’s at 90 degrees and lower your left knee until it is also bent at the right angle.
  2. From backward lung, take a big step forward with the left foot and repeat the same movement.
  3. That is one rep of reverse-forward lung. From this position shift your leg backward and repeat for 20 sec.
  4. Take a 10-second rest and repeat the movement. this time, Shifting your right leg. Repeat for 20 seconds.


Maintain your heart rate and relax at the same time with stride hops.


  1. Start with feet one inch apart. Place your hands on the waist.
  2. Jump open your legs with your right foot forward and left foot behind.  Keep Alternating the jumps with both legs for 20 seconds.
  3. Keep the movement to keep your heart rate high.


Kettlebell Snatches ( right)20 sec10 sec
Kettlebell snatches ( left)20 sec10 sec
Straddle Hops20 sec10 sec


Kettlebell snatches exercise work a whole series of muscles including Hamstrings, Quadriceps, triceps, biceps, and abdominals.


  1. Stand with feet shoulder-width apart. Hold the kettlebell in your right hand, vertically extend out your hand at shoulder level.
  2. Now, bend your forearm inward toward the midline of your body. When the bell reaches in front of thighs, bend your hips backward and hike the bell between your legs. Keep your spine elongated.
  3. From bent hips, explosively stand tall back again. As you rise, pull your elbow straight up vertically. When your elbows can’t extend anymore, your hands should look like a fist punch at the ceiling.
  4. Reverse the movement. Repeat for 20 seconds.


Quite Similar to Stride hops, Straddle hops is a cardio and relaxant simultaneously.


  1. Start with feet hip-distance apart with your hands at the waist.
  2. Jump open both legs as wide as you can and reverse the movement.
  3. Brace your core and repeat for 20 seconds.


Kettlebell chest press (right)20 sec10 sec
Kettlebell chest press (left)20 sec10 sec
Mountain Climbers20 sec10 sec


Work your abs, glutes, shoulders strength with this intense move incorporating a kettlebell.


  1. Start by lying flat on the floor. Raise both your legs.
  2. Grab your kettlebell in your right hand and with your arms fully extended, hold the kettlebell directly above your chest.
  3. From here, lower the kettlebell slowly to the sides of your chest, tucking your elbows close to your body so it creates a 45-degree angle in the bottom position.
  4. Pause, and then bring the kettlebell to the starting position. That’s one rep, repeat for 20 seconds on your right side.
  5. Take a 10 seconds break and do the same for your left side.


A full-body movement that requires balance, stability, and strength, mountain climbers put core into overdrive.


  1. Start in a plank position with your hands shoulder-width apart and pressing into the ground. Evenly distribute your weight in hands and toes.
  2. Engage core and straighten your back.
  3. Pull your right knee into your chest as far as you can
  4. Then switch, pulling that knee out and bringing the other knee in.
  5. With core engaged and hips down, run your knees in and out as far and as fast as you can.
  6. Repeat for 20 seconds.


Triple Crush- Squat20 sec10 sec
Kettlebell Swings20 sec10 sec
Burpees20 sec10 sec


An exercise incorporating several moves to make you sweat, Triple Crush Squat will you’re your glutes, thighs, chest, arms, and shoulders.


  1. Start in a standing position with feet shoulder-distance apart.
  2. Bend your elbows towards your chest holding the dumbbell.
  3. Engage your core and lower into a squat.
  4. While in squat position, perform bicep curl i.e. straighten your elbows and extend out your arm between your legs in a controlled motion and then bend back your elbows.
  5. Stand back up and raise your hands above your head with arms still bent.
  6. Perform a curl, with your kettlebell going behind your head.
  7. Bend your arms back to starting position. And repeat for 20 seconds.


Kettlebell swings build total-body strength, power, and balance while improving cardiovascular stamina, all with one piece of equipment.


  1. Start by standing with your feet opened slightly more than shoulder distance.
  2. Driving through heels and hips, send your arms forward about chest high.
  3. Slowly, lower into a squat and as the kettlebell descend, let the weight do its work and swing it between your legs.
  4. Make the transition from backward to forward and repeat for 20 seconds.


Burpees is one of the best whole-body cardio exercise, finish your workout with this move to really get your heart rate going.


  1. Start in a standing position with feet shoulder-distance apart.
  2. Bend your knees and bend forward so your hands touch the ground.
  3. From here, hop your feet back so you are in a plank position.
  4. From plank position. Jump back into the knee bent position and stand up.
  5. That’s one rep, repeat for 20 seconds.


These exercises will do your body good, but there is always room for improvement. If you find this routine too easy, spice it up by adding more reps or adding more weight. On the other hand, if you find this too difficult for your fitness level, then add longer breaks, reduce the weight, and feel free to use a wall for support. Listen to your body and focus on correct alignments as much as you can.