One kettlebell and six exercises for full-body muscle building

You don’t need an elaborate gym setup to build muscle. In fact, with just a kettlebell and 30 minutes of your time, you can strengthen your entire body, work on your core, and boost your metabolism.

Choosing the right kettlebell is key. While any weight that challenges your muscles without compromising your form will do, investing in a quality kettlebell can enhance your at-home workout experience. Some kettlebells offer improved grip and adjustable weights, allowing for versatile training options.

Once you have your kettlebell, you’re all set to tackle a brief but intense workout regimen designed by TMAC Fitness. Unsure about the appropriate weight? The TMAC team suggests opting for a kettlebell weighing between 10 and 30 lbs for the six-move session.

The workout consists of three rounds of six exercises. Each exercise is performed for 45 seconds, followed by a 15-second rest before moving on to the next. This intense session targets muscles throughout your body, elevates your heart rate, and revs up your metabolism.

Proper form is crucial to reap the benefits safely. If you’re new to these exercises—such as standing chest presses, swings, and Russian twists—watch trainer Lauren Donahue’s demonstrations to refine your technique.

The effectiveness of this 28-minute workout lies in its high-intensity resistance training (HIRT) style. HIRT involves short bursts of intense exercise with minimal rest periods, maximizing muscle engagement.

Beyond muscle building, this workout offers additional benefits. The elevated heart rate during HIRT workouts burns more energy than traditional routines with longer rest periods. Moreover, the short breaks maintain a high heart rate, further boosting your metabolism throughout the day.

But there’s more to this routine than physical gains. Donahue concludes the session with a brief mindfulness practice, aiming to bring your focus to the present moment. This practice encourages you to connect with your breath and develop the mind-muscle connection, akin to the relaxation achieved in a yoga Savasana pose.

While mindfulness and high-intensity exercise may seem like an odd pairing, some find that incorporating mindfulness techniques before a workout improves form and aids in faster recovery.

In summary, this 28-minute kettlebell workout offers a time-efficient means of building muscle, burning fat, and promoting mindfulness—all with just a single piece of equipment in the comfort of your home.

Re reported the article originally published in tom’s guide