How to Do Cardio with Kettlebells or Dumbbells – 10 Workouts Included

Sometimes you have minimum equipment available and cannot bother to go for a run outside or on a treadmill. With these 10 workouts, you can do cardio with kettlebells or dumbbells only. Check it out.

Some people may think you will always have the option to run, row, cycle, etc, but working with busy people has proven to me that this is certainly not the case. In many instances, all people have is a small office space, a kettlebell or a dumbbell and 20-30 minutes between meetings to get it done.

Source: ELIAS VICARIO

It is in these instances that creativity comes to the forefront, using our bodies to create the desired stimulus while keeping our minds engaged.

These workouts will give you everything you need for your limited space, minimum equipment, or lack of time. Whether you’re in an office or your living room, you will be able to complete some if not all of these workouts.

So get ready cause you are about to do cardio with kettlebells or dumbbells without having to run, cycle, row or swim. But you will probably be drenched in sweat at the end of the workout, no matter which one you choose to do.

Add Kettlebell Flow to Your Training and Level-Up Your Fitness

Cardio With Kettlebells or Dumbbells Workouts

1. Jack the Swinger

For time:

• 45 Jumping Jacks 
• 15 Burpees
• 10 KB or DB Swings
• 45 Jumping Jacks 
• 15 Burpees
• 20 KB or DB Swings
• 45 Jumping Jacks 
• 15 Burpees
• 30 KB or DB Swings
• 45 Jumping Jacks 
• 15 Burpees
• 40 KB or DB Swings
• 45 Jumping Jacks 
• 15 Burpees
• 50 KB/DB Swings

Score is the time it takes to finish the last set of kettlebell or dumbbell swings.

2. Spanker – Cardio With Kettlebells or Dumbbells

16 min AMRAP:

• +1 Burpee
• 5 KB/DB Two Handed Thruster
• 10 H/R Push Ups 
• 15 KB/DB Two Handed Deadlift 
• 20 Air Squats 

Each round, add one extra burpee. First round is one burpee, second round you should do 2 burpees, third round 3 burpees and so on.

Score is the number of burpees you have completed in total.

3. Skin the cat

For time:

• 50 Burpees
• Rest 90 sec 

Followed immediately by:

• X Kettlebell Russian Swings (X is the total amount in seconds it took to complete the first 50 burpees)
• 5 burpees every full minute on the clock

Score is the total time taken to finish both parts, including the 90 seconds rest.

4. Haas – Cardio With Kettlebells or Dumbbells

AMRAP 16 min:

• 15 Squat Thrusts 
• 15 Jump Squats 
• KB/DB Lateral Hops (start with 3 then add 3 each round)
• KB/DB Hang Clean Press/R (start with 3 then add 3 each round)
• KB/DB Hang Clean Press/L (start with 3 then add 3 each round)

Score is the number of rounds completed at the end of 16 minutes.

5. Home School Cardio 

5 rounds of:

• 30 sec Jump Squats 
• 60 sec Mountain Climbers 
• 90 sec Jumping Jacks 
• 45 sec Rest 

Score is the number of mountain climbers you performed. One right and one left leg count as 1 rep.

Source: Courtesy of CrossFit Inc.

Read More: The Ultimate Kettlebell Leg Workout to Build Muscle and Endurance

6. G.I Blues

EMOM 20 mins:

• 45 Jumping Jacks 
• Max Rep KB/DB Alt Arm Cleans 
• 45 Jumping Jacks
• Max Rep Down Ups
• Rest

First round, perform 45 jumping jacks. Second round, perform the as many reps as possible of kettlebell or dumbbell cleans alternating each time. Next round, perform 45 jumping jacks. On the following round do as many reps as possible of down ups. Rest for one full minute before doing it repeating for a total of 20 minutes.

Score is how many reps you have completed in total on the alternating KB/DB cleans and the down ups combined.

7. Stone Cold 

5 rounds of 3 min AMRAP:

• 24 KB/DB American Swings 
• 16 Plyo Lunges 
• Max Rep Burpee over KB/DB
• 1 min Rest 

Perform as many rounds as possible of American swings, plyo lunges and burpees over kettlebell or dumbbell for 3 minutes. Rest 1 minute before repeating for the next round for a total of 5 rounds.

Total score is the number of burpees you have completed.

8. Jumping Jack Flash

For Time:

• 50 Air Squats
• 50 Jumping Jacks
• 50 Push-Ups
• 50 Jumping Jacks
• 50 Lunges
• 50 Jumping Jacks
• 50 Burpees
• 50 Jumping Jacks
• 50 Mountain Climbers (L+R=1)
• 50 Jumping Jacks
• 50 Mountain Climbers (L+R=1)
• 50 Jumping Jacks
• 50 Burpees
• 50 Jumping Jacks
• 50 Lunges
• 50 Jumping Jacks
• 50 Push-Ups
• 50 Jumping Jacks
• 50 Air Squats
• 50 Jumping Jacks

Score is the total time taken to complete the last set of jumping jacks.

9. Sweat Score – Cardio with Kettlebells or Dumbbells

In a Tabata style workout, you should do 1 minute of the exercise prescribed, and 30 seconds of rest before moving on to the next exercise on the list.

• Air Squats 
• H/R Push ups 
• Butterfly Sit ups
• Mountain Climbers 
• Lunges
• Burpees 
• Air Squats
• H/R Push ups 
• Butterfly Sit ups
• Mountain Climbers 
• Lunges
• Burpees 
• Air Squats
• H/R Push ups 
• Butterfly Sit ups
• Mountain Climbers 
• Lunges
• Burpees 

Score is the number of reps completed by all exercises combined.

10. Jack the Russian

For time:

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 reps of:

• Jumping Jacks
• KB/DB Russian Swings 
• Mountain Climbers (Right leg + left leg =1 rep)

Score is the time it took to complete the last round of mountain climbers.

About Luke Downing

“NASM Certified Personal Trainer Minimal Kit specialist, Daddy to Luca & Roma Ray. As a father and business owner, I’m well aware that not everybody has hours each day to spend in the gym. I believe that you can do a lot without a lot, which is why I’m a lover of the single Kettlebell workout. I like to keep things as functional as possible, which means I do not waste time with unnecessary movement’s. Everything I do with my athletes has a purpose and a carryover to sports, activities and everyday life.”

For the most efficient and time-effective workouts check out @lukeydpt on Instagram or head over to www.LukeyDPT.com.