Short on time? Try this quick kettlebell, dumbbell and band workout

When you’re short on time, it’s often easier to skip your regular workout and try to carve out the hour you need later in the week. But that can lead to irregular workouts – which means your body is constantly trying to adapt to an ever-changing routine. But with as little as a resistance band, a kettlebell and a pair of dumbbells you – and just 20 minutes – you can get in an effective full body blast to keep your fitness plans on track. Try my quick kettlebell, dumbbell and band workout and you’ll be surprised how easy it is to incorporate it into your working week.

Men’s Fitness has had its finger on the pulse of the healthy lifestyle scene since 2001. That means we’ve got more than two decades of experience in the industry and have built up connections with top professionals. As such, we only offer insight and advice from those who know best – and who have the credentials to prove it. This quick kettlebell, dumbbell and band workout was devised by ex-MF editor Isaac Williams.

Exercises in this quick kettlebell, dumbbell and band workout

Kettlebell clean and press
Kettlebell cossack squat
Kettlebell goblet squat
Resistance band press-up
Band hammer curl
Dumbbell squat thrust

1. Kettlebell clean and press

Reps: 12-15
Rest: 45 secs
Sets: 4

Stand with feet hip-width apart, a kettlebell positioned between your legs
Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell upwards. Rotate your wrist as the kettlebell reaches your chest, so your palm ends up facing forwards
Press the kettlebell overhead, locking out your arm
Lower the weight to the floor to return to the start

2a. Kettlebell cossack squat

Reps: 12
Rest: straight into 2b

Stand with your feet roughly two and a half times shoulder-width apart, holding a kettlebell upside down, in both hands, at chest height
Lower into a squat, moving your weight slowly across onto one leg until the other is straight and resting on the heel
Slowly shift your weight back across to the centre and then on to the other leg
Too tough? Ditch the kettlebell and work with your bodyweight only

2b. Kettlebell goblet squat

Reps: 12
Rest: 45 secs, then repeat 2a
Sets: 3

Hold a kettlebell upside down with both hands
Keeping your back straight and chest up, lower into a deep squat – keeping knees in line with your feet
Drive through your heels to stand

3a. Resistance band press-up

Reps: 10
Rest: straight into 3b

Loop a resistance band around your upper back and hold onto each end
Assume a press-up position, still gripping the resistance band
Lower your chest towards the floor until your elbows reach 90 degrees, then press back up, working against the tension in the band

Related: How To Use Resistance Bands

3b. Band hammer curl

Reps: 12
Rest: 45 secs, then repeat 3a
Sets: 3

Stand tall, with a resistance band under your feet and one end in each hand
Make sure your chest is up and your hands are by your sides, with palms facing
Keeping your elbows close to your sides, pull the band up to shoulder height, squeezing your biceps at the top of the move
Slowly return to the start

FINISHER:
Dumbbell squat thrust

Reps: 60 secs
Rest: 30 secs
Sets: 3

Assume a press-up position, gripping a dumbbell in each hand
Jump your legs into a tuck, keeping your hands on the weights, then jump them back to the start

Photography: Tom Miles

Short on time? Try this quick kettlebell, dumbbell and band workout

Get your entire body moving and fire up fat loss with this minimal-kit home workout. You'll need a kettlebell, some dumbbells and a resistance band to get started...

Why you can trust the workouts in Men’s Fitness