Bodyweight workouts are an excellent way to stay in shape and build muscle, but adding a dumbbell or kettlebell can increase the difficulty and intensity of your session. These tools also open up a world of possibilities for exercises, making your fitness routine fun, fresh, and exciting.
Take the best kettlebells, for example. These versatile pieces of equipment allow you to perform a wide range of exercises, from goblet squats and Russian twists to deadlifts and clean and presses. You can work every major muscle group in your body thanks to their ergonomic design.
Rhiannon Bailey, a fitness and yoga coach, regularly shares challenging yet accessible workouts with her 34,000 followers on Instagram. She recently posted a full-body strength workout that takes just 15 to 30 minutes and uses two kettlebells. However, if you don't have kettlebells, you can also try using a pair of adjustable dumbbells or any other weight you can hold—even two cans or a pair of water bottles will do!
The session involves five movements, performed one after the other in a circuit. You do each exercise for 45 seconds, take a short 15-second rest, then move directly to the next 45-second exercise.
This workout is also scalable, making it suitable for all fitness levels. Bailey advises beginners to attempt three rounds of the five-minute circuit with lighter weights, while regular exercisers might want to complete 4 to 6 rounds with heavier kettlebells.
"Work at your level, the one that challenges you while keeping perfect form," says Bailey.
This session is an example of High-Intensity Resistance Training (HIRT). A variation of the popular HIIT (High-Intensity Interval Training), this workout style uses high repetitions and short rest periods to keep your heart rate elevated and burn calories. But where HIIT focuses on cardio exercises, HIRT incorporates more strength-building movements to help you build muscle.
The result? You get two benefits in one workout, boosting your strength and aerobic capacity at once.
A study published in the Journal of Translational Medicine found that HIRT can increase your metabolism, muscle mass, and strength, as well as significantly enhance post-exercise energy expenditure, leading to greater calorie burn than traditional resistance training. This makes it a favorable option for anyone looking to build muscle and burn fat, as it can help you create a calorie deficit.
After trying this intense workout, I recommend recovering the next day with a rest day or an active recovery session—perhaps a swim, a bike ride, or a moderate-paced jog.
Come on, grab your kettlebells and get to work! You can do it. Stay motivated and keep going!
