This 5-Minute Kettlebell Flow Is All You Need to Build Stronger Glutes

If you usually work out with dumbbells, try this 5-minute kettlebell workout instead.
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Need to squeeze in a quick workout between meetings or errands? Or maybe you're looking for a leg day finisher. Well, AMRAP (as many reps/rounds as possible) is the best way to do both, depending on what you need.


Similar to Tabata (a type of high-intensity interval training, or HIIT), when doing an AMRAP workout, it's usually done in a short period of time (5 to 10 minutes). You perform as many reps as you can do with good form in that allotted period of time with rest time equalling 15 to 30 seconds.

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Ready to get pumped in minutes? Here's a 5-minute kettlebell workout focused on lower-body power. You'll need a light to moderate kettlebell of 8 to 10 kilograms (17.6 to 22 pounds). Do each exercise for 30 to 45 seconds (aim for 8 reps) each with a 15-second rest in between. Once you've done all the exercises, go for another round. Try to complete 4 to 5 rounds total.

1. Kettlebell Jump Squat

Time 45 Sec
Activity Kettlebell Workout
Region Lower Body
  1. Start with your feet shoulder-width apart, kettlebell between your feet.
  2. Squat down and grab your kettlebell with both hands.
  3. Jump off the ground as high as you can while holding the kettlebell.
  4. Land back into a squat.
  5. Repeat the jump.


It's OK if the kettlebell touches the ground, but be aware of loud thuds (especially if you live in an upstairs apartment).

2. Overhead Kettlebell Reverse Lunge Pulse

Time 30 Sec
Activity Kettlebell Workout
Region Lower Body
  1. Start in a staggered stand (feet shoulder-width apart with one foot 2 to 3 feet in front of the other).
  2. Hold one kettlebell at the center of your chest.
  3. Press the kettlebell overhead.
  4. Drop your back knee to 6 inches off the floor.
  5. Pause, then pulse up and down a few inches.
  6. Continue pulsing for the allotted time.


The exercise is performed 30 seconds on each leg. Set your clock to 1 minute and switch at 30 seconds. The kettlebell will remain overhead.

If you need to, return to the starting position before continuing another rep.

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3. Romanian Deadlift to Kettlebell Swing

Time 45 Sec
Activity Kettlebell Workout
Region Lower Body
  1. Start with your feet hip-width apart and place the kettlebell between your feet.
  2. Push your hips back, keep your shoulders away from your ears and your chest high. Grab the kettlebell with both hands.
  3. As you stand up, pull the kettlebell up.
  4. Push your hips forward slightly at the top.
  5. Now swing the kettlebell between your knees in the same hinge position as the deadlift.
  6. Use your hips to swing the kettlebell forward and up to shoulder height in a pendulum-like movement.
  7. Repeat the swing for 3 reps to complete 1 rep. Then, return back to your deadlift.


Make sure you can perform the Romanian deadlift and kettlebell swing separately before performing together.

4. Lateral Lunge to Knee Up

Time 45 Sec
Activity Kettlebell Workout
Region Lower Body
  1. Start with your kettlebell in the rack position: Holding the handle with your right hand and allowing the bell to hang out to the side, resting against your wrist and forearm.
  2. Step out to the right side with your right leg. Push your hips back toward the heel of your foot. Keep you chest high.
  3. Pushing off the outside of your right foot, step your right leg back to center with your knee up toward your chest, foot up and toe pointed.
  4. Take the right leg and lift it up in front of you until the knee is at 90 degrees.
  5. Step back out into a lunge to start the next rep.


If you struggle balancing on one foot, you can modify this exercise by eliminating the knee up. Perform a regular lateral lunge.


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