Training doesn’t need to be a long and laborious affair, 15, 20 or 30 min workouts are just as effective as (if not more effective in some cases) longer duration workouts. Choose compound exercises that work the major muscles groups as shown in this kettlebell chain below.


Here is how the chain goes :-


Push up


Bent over row

Run through the chain 4-8 times depending on your strength and fitness levels. You will have completed one round. Now take 30-90 seconds rest before going for round two.

If wanting to train purely strength then go through the chain 3-5 times and take longer rests inbetween rounds. If you are looking to increase your conditioning with this drill and like the added benefit of burning more calories, then feel free to go through the chain more times and take less rest between rounds. Personally I think the latter is the better option as you are getting a lot of work done in a short amount of time, and lets face it we all have busy stressful lives so short intense workouts are going to be better for us in the long run.

Check out the video below for technique reference.







If you only have 10-20 mins then 4 or 5 rounds of this will be fine, if you have more time then finish of with some swings or snatches and you are all set.

For more workout idea’s click here