{"id":388222,"date":"2026-04-08T14:38:19","date_gmt":"2026-04-08T14:38:19","guid":{"rendered":"https:\/\/www.newsbeep.com\/ie\/388222\/"},"modified":"2026-04-08T14:38:19","modified_gmt":"2026-04-08T14:38:19","slug":"only-got-five-minutes-to-spare-try-this-kettlebell-workout-to-build-strength-and-get-your-heart-pumping","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ie\/388222\/","title":{"rendered":"Only got five minutes to spare? Try this kettlebell workout to build strength and get your heart pumping"},"content":{"rendered":"

When I\u2019m trying to squeeze a short workout into a busy day, it can feel like I spend longer choosing a workout than actually doing it.<\/p>\n

In these situations, it can be a good idea to have a set of exercises ready to go.<\/p>\n

<\/p>\n

Denise Chakoian, a certified fitness trainer and the owner of Core Cycle <\/a>and Fitness LaGree, has just the thing.<\/p>\n

Article continues below <\/p>\n

You may like<\/p>\n

When she has just five minutes to exercise\u2014and wants to get the most out of that time\u2014she does a single set of timed kettlebell exercises, to get the most bang for her buck.<\/p>\n

She begins with the kettlebell swing. \u201cIt’s one of the most efficient exercises that exists, and gets your heart rate up fast,\u201d she says.<\/p>\n

She explains that she chose the rest of the exercises in this workout to complement the swing. She features pressing, squatting and grip work exercises to keep the quick workout balanced and not too heavily focused on the hip-hinge movement.<\/p>\n

\u201cThe final exercise is a deliberate cooldown in disguise,\u201d she adds about the ‘around the world’ exercise. \u201cIt still works your core and shoulders, but at a lower intensity than everything before it.\u201d<\/p>\n

Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox.<\/p>\n

Try out the five-minute kettlebell workout and let us know what you think in the comments.<\/p>\n

1. Kettlebell swing<\/p>\n

How To Do A Kettlebell Swing (Two Handed) – YouTube
\n\"How<\/p>\n

Watch On <\/a><\/p>\n

Time: 40sec Rest: 20sec<\/p>\n

Stand with your feet slightly wider than hip-width apart, holding a kettlebell in front of you with both hands, and engage your core<\/a>.Hinge forward from the hips, letting the kettlebell swing between your legs.Drive your hips forward to swing the kettlebell up to chest height.Control the swing back down, hinging forward from your hips as it swings between your legs and then go straight into the next rep.2. Goblet squat <\/p>\n

How To Do A Goblet squat – YouTube
\n\"How<\/p>\n

Watch On <\/a><\/p>\n

Time: 40sec Rest: 20sec<\/p>\n

Stand with your feet shoulder-width apart, holding a kettlebell in both hands in front of your chest.Engage your core, then push your hips back and bend your knees to lower until your hips are at knee height, or lower.Keep your knees aligned over your toes.Push through your heels to return to standing.3. Single-arm press <\/p>\n

Single Arm Strict Press with a Kettlebell – YouTube
\n\"Single<\/p>\n

Watch On <\/a><\/p>\n

Time: 40sec Rest: 20sec<\/p>\n

Stand with your feet hip-width apart, holding a kettlebell in your right hand by your right shoulder.Brace your core and extend your right arm, pressing the kettlebell straight overhead.Lower the kettlebell under control.Switch sides after 20 seconds.4. Deadlift<\/p>\n

Time: 40sec Rest: 20sec<\/p>\n

Stand with your feet hip-width apart and the kettlebell on the floor between your feet.Hinge forward from your hips, pushing your butt back, to reach down and grasp the handle.Keeping your back straight throughout, push through your feet to extend your legs to stand up, lifting the kettlebell.Reverse the movement with control.5. Around the world<\/p>\n

How To Kettlebell Around The World – YouTube
\n\"How<\/p>\n

Watch On <\/a><\/p>\n

Time: 40sec Rest: 20sec<\/p>\n

Stand holding the kettlebell in both hands in front of you.Keeping your arms straight, let go with the left hand and move the kettlebell around to the right and behind your body, passing it into your left hand behind you.Bring the kettlebell around the left and to the front.Continue passing the kettlebell around your midsection, reversing the direction after 20 seconds.<\/p>\n

Today\u2019s best kettlebell deals<\/p>\n

About our expert\"WomanAbout our expertDenise Chakoian<\/p>\n

Social Links Navigation<\/p>\n

<\/a><\/a><\/a>Certified fitness trainer and owner of Core Cycle and Fitness Lagree<\/p>\n

Denise Chakaoian is a veteran fitness expert and founder of CORE Cycle<\/a> and Fitness LaGree, the first Rhode Island studio to introduce the Lagree Method\u2014a high-intensity, low-impact workout performed on the Megaformer. A former competitive dancer with nearly 30 years in the industry, she blends technical precision with holistic wellness. Her Providence-based studio offers cutting-edge group fitness, including Lagree, indoor cycling, boxing, and strength training, all delivered with an evidence-based, community-focused approach.<\/p>\n