Let’s go, busy dads: 1 kettlebell and 4 exercises are all you need for this full-body workout

a photo of a man with strong abs — (Image credit: Getty/Westend61)

Any parent will know how hard it is to fit in any sort of exercise with kids in the house, so a fast, functional workout with minimal equipment is essential. As a single mom, I appreciate the juggle, but when I stumbled upon this simple kettlebell workout, I had to share it.

All you’ll need to build full-body fitness is one of the best kettlebells and three rounds of these four exercises. Remember, the right weight will feel challenging, but not impossible by the final few reps. If at any point you feel like the weight is compromising your form, it’s too heavy. If you don’t have a kettlebell, you could also use one heavy dumbbell for this workout.

As always, a reminder that if you’re a complete beginner, pregnant or postpartum, or recovering from an injury, this might not be the right workout for you and your body. Always seek personalized advice from a qualified professional if you’re not sure.

What is the workout?

The workout is shared by Jeff, who is the trainer behind MidLifeFitClub on YouTube. He often shares stories about how he transformed his body in his 50s through workouts and healthy eating.

This is a HIIT workout aimed at burning as many calories in a short amount of time.

Here are the exercises involved:

12 x thrusters: Jeff is holding two dumbbells, but he explains in the comments that you can do the same move with a kettlebell in both hands in front of your chest, lifting it to the ceiling. Start with your feet slightly wider than hip-width apart, bend your knees and send your hips back to lower into a squat, then push through your feet to return to your starting position. As you do so, lift both arms to the ceiling, lifting the weight above your head. Keep your core engaged throughout the exercise, thinking about sucking your belly button in toward your spine and bracing your core.
15 x kettlebell swings: Some things to remember with the kettlebell swing — the movement should be controlled at all times. As you swing the kettlebell in front of you, squeeze your glutes and core, then swing it up in line with your torso. Keep a soft bend in your knees.
20 x push-ups: You don’t need any equipment, but a good yoga mat can help make things more comfortable. Keep your core engaged as you lower your torso down to the mat. If this is too much, drop your knees down to the floor; you’ll still get all the benefits of a push-up.
40 x mountain climbers: Start in a high plank position, drive your left knee underneath your body to touch your right elbow. Keep alternating sides and move slowly and with control. Don’t be tempted to run your knees in — the slower you move, the harder your core has to work.

You’ll do three rounds of the circuit. Take a small rest in between each round if you need to.

Let's Go Dads! Try This Single Kettlebell Workout #shorts #workoutmotivation #kettlebellworkout - YouTube

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What are the benefits?

All of these focus on building functional fitness in the body — this means preparing your body for daily tasks, like carrying a heavy load of shopping or a toddler who refuses to get back in the stroller. During these everyday movements, your core will have to stabilize uneven weight, and by training for this in your workouts, you’re less likely to get injured.

Unlike traditional gym machines that isolate a single muscle, you’ll be working multiple joints and muscles at the same time, meaning you’re getting more bang for your buck in a shorter workout. Your heart has to pump blood to your legs, arms, and core all at once, elevating your heart rate and boosting your cardiovascular endurance without hours in the gym.

Finally, these exercises can all work on your balance, coordination, and posture. During the thrusters and kettlebell swings, you’ll be building glute and hamstring power, as well as reversing the effects of sitting all day on your hips and upper back. You’ll also be getting all the cardiovascular benefits without any impact on your feet, ankles and knees, which is great if you’re a runner or cyclist.

What are you waiting for? Grab something heavy and give this workout a try before the kids wake up.

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Jane McGuire is Tom's Guide's Fitness Managing Editor, which means she looks after everything fitness-related - from running gear to yoga mats. An avid runner, Jane has tested and reviewed fitness products for the past ten years, so knows what to look for when finding a good running watch or a pair of shorts with pockets big enough for your smartphone.