Looking for a quick low impact workout? This Kettlebell Low Impact Workout is a heart pumping workout and it only takes 20 minutes!
Are these leggings fierce or what? Gotta love an army green cheetah print! 😉
I’ve got some pretty wasted knees – and I don’t mean that in a good way. Years and years of soccer has taken its toll on them and left them creaky, arthritic and weak. And I’m only in my mid-20s. Yaaaay me.
Anyway, due to my old lady knees I try to be smart about the workouts that I do. I like high impact stuff that leaves me laid out on the floor in a pile of spit and sweat – that’s just kind of my thing. That being said, I realize that my broken down knees can’t take high impact exercises day after day, which is why I love this kettlebell low impact workout! I’m also pretty sure you’ll love it too 😉
20 Minute Kettlebell Low Impact Workout
What You’ll Need:
- kettlebell or dumbbell
How It Works:
Set your timer to 45 seconds of work and 15 seconds of rest for 20 rounds total. You will perform each exercise twice, back to back, before moving on to the next exercise. This way you can hit both sides of your body – so for the first 45 seconds perform a right arm thruster then switch to the left for the next 45 seconds. Complete the entire workout twice for a total of 20 minutes!
1 arm thruster
Stand with your feet slightly wider than hip width apart with a kettlebell or dumbell in your right hand. Bring the weight up to shoulder height in front of your body. Sit back into a squat then explode up while pressing the weight overhead. Reverse movement back down and continue for designated time.
1 arm row
Hold a weight in your right hand. Go into a front lunge with your left leg and rest your left arm across it for support. Drop the weight down next to your front foot. With your spine straight and head neutral, pull your right elbow up and back while keeping your arm tucked close into your side. Squeeze your shoulder blades together at the top then reverse back down.
Stand with your feet slighty wider than shoulder width apart with a kettlebell or dumbell between your feet. Squat down and grib the handle of the bell with both hands, palms facing towards you. Stand up with the bell, keeping knees loose and let the bell hand straight down in front of your body. Drive through your heels to swing the bell upwards, keeping arms straight, until the bell reaches chest height. Squeeeeze those glutes at the top! As the weight comes back down, hinge at the hips and let the bell swing between your legs. Snap your hips forward again and drive through your heels to swing the bell back upwards.
1 arm press
Hold a weight in your right hand. Bring it to shoulder height, right by your right ear. Slowly press the weight overhead, careful not to completely lock your elbow out at the top. Slowly lower the weight back to the start.
Hold a weight in your right hand with your feet slighly wider than hip width apart. Press the weight overhead. Keeping the arm with the weight locked out at all times, push your butt backwards as you reach towards your left toes with your left hand. Keep your eyes locked up and onto the weight the entire time. Pause after reaching the ground and reverse the motion back up.
Why You’ll Love This Workout:
I do a lot of high impact training in my workouts. Box jumps, jump squats, switch lunges, sprints – it’s all high impact stuff that puts a lot of pressure on the knees, so I do my best to incorporate low impact workouts as much as I can. This kettlebell low impact workout is plenty difficult without any high impact movements and it also only has 5 exercises – easy peasy lemon squesy! 😉 Because this workout combines high intensity movements like thrusters and swings however, your heart rate is still going to be up and you will still be sweatin’.
Also, if you don’t have a kettlebell don’t sweat it! [well, do sweat but not about the lack of a bell]
This workout is easily done with a heavy dumbbell instead. In fact, I don’t use my kettlebell for my swings anymore because the 20lbs is wayyy to light for me. I have a 30lb DB that I use instead, which means no excuses! All of you can do this one 😉
Looking for more workouts that use a kettlebell?
Sorry to disappoint you guys on this one but there were no outtakes! Opie behaved herself and just laid off to the side to watch me. She must be sick or something…
Linking up today with The Fit Foodie Mama for Wild Workout Wednesday!
What does a low impact workout look like for you?