Kettlebell Training for Time Poor People

Ever since I discovered the kettlebell, it has quickly become one of my favourite training tools and is a staple in my workout routine. The kettlebell is absolutely one of the most versatile pieces of equipment that you can use for building strength, burning fat, increasing your cardio and more!

Kettlebell training also happens to be one of the best solutions for time-poor people who want a quick and effective workout routine. If you’re finding that you don’t have a lot of time for working out, check out some of the benefits of kettlebell training and have a go yourself!


The best part of working using kettlebells is the versatility. You just need a decent kettlebell with a weight that suits your goals and you’re done.

You can also do a wide range of different exercise styles when you use kettlebells as it allows you to train all parts of your body. From mastering kettlebell lunges to improve your legs through to swings for strengthening your glutes, kettlebells make it easy to really strengthen your body in a wide variety of ways.

If you find exercising various muscles to be a challenge, kettlebells can make it more effective by providing an easier way to do a full body workout.

Cardio + strength

One of the main reasons to do kettlebells when short on time, though, is the benefit that they provide to your cardio. Your heart and lungs are under constant pressure here, so they are going to naturally get stronger and fitter from doing so.

Even the shortest of repetitions with a kettlebell will leave you puffing and panting, so it’s a good way to get cardio improved at the same time even when you lack the time to do it for a full session.

You don’t have to work on cardio or strength – kettlebell exercises lets you do both.

Fat loss

The sheer volume of intensity in a kettlebell workout makes it one of the most effective ways to start burning off fat. The energy it takes to be successful at is likely to push your body to a whole new level of challenge, making sure that you enter a period of peak fat burning.

For those who primarily want to exercise to improve their overall physique, then kettlebells are a great fat burning solution.


A major benefit of using kettlebells, too, is that it allows you to get a really easy workout. So long as you have your kettlebells, you can work out and truly enjoy it.

You can do it at home, in the park, after work, in the gym or anywhere you have the space to do so. This makes it easy to get a quick workout done before your day resumes as normal.

Quick workouts

For time poor people, you can do a full kettlebell workout in 20 to 30 minutes easy. The versatility and general nature of kettlebell routines lends itself well to the high-intensity internal training (HIIT) format.

With so many kettlebell workouts available to pick from: swings, press, clean, carry, you could easily incorporate kettlebells in a circuit, performing each exercise for a number of reps or time before moving on to the next one. Try that for 20 to 30 minutes and you’ll feel the effects real quick.

For more information on kettlebell training, I’d recommend checking out the below Onnit Academy video and checking out their Kettlebell Training page.

About Author

Hey there! I'm Hao, the Editor-in-Chief at Balance the Grind. We’re on a mission to showcase healthy work-life balance through interesting stories from people all over the world, in different careers and lifestyles.