Skip to main content Tom's Guide Tom's Guide Search Tom's Guide View Profile Newsletters Best Picks Entertainment Apple WWDC 2025 Switch 2 Restock Best laptops Best Mattress Wordle Today Recommended reading No gym needed — you just need 1 kettlebell and 30 minutes to build full-body strength and boost your metabolism Forget the gym — boost your metabolism and build full-body strength with this 7-move kettlebell workout 5 minutes, 4 exercises, and 1 kettlebell are all you need to build total body strength You just need a kettlebell and this five-move workout from Peloton to build total-body strength You just need 1 kettlebell and 20 minutes to build-upper body strength and boost your metabolism I didn't expect this 15-minute kettlebell abs workout to beat me — but it torched my entire body and core in just 3 moves Forget the gym — this 12-move kettlebell abs workout boosts your core strength and power You just need 20 minutes, a kettlebell and this metcon workout to help you build total body strength at home Becks Shepherd 12 June 2025 Build lean muscle and strength from your living room When you purchase through links on our site, we may earn an affiliate commission. Here’s how it works. (Image credit: Getty Images/FreshSplash) If you’re looking for a way to incorporate strength exercises in a high-intensity way, and don’t mind completing multiple reps of the same move, MetCon — which is short for metabolic conditioning — could soon become your new favorite training method. MetCon has been around for more than 40 years, so it is by no means anything new. But this style of training has stood the test of time and for multiple reasons. Along with helping you improve your endurance, boost your power and strength, it can supercharge your aerobic too. It achieves this by switching between high-intensity training and grouping exercises together. Thankfully, there are plenty of MetCon workouts around, just like this 30-minute session from Fitness Blender, which can be completed at home and uses a kettlebell for extra resistance. In an ideal world, you’ll need three kettlebells for this workout, including a light, medium, and heavy option. But if you invest in one of the best kettlebells, like an adjustable offering, you’ll just need one weight, which you can adjust at the flick of a button. Ready to get sweaty? Keep scrolling to find out how to do this workout and what it entails. You may like No gym needed — you just need 1 kettlebell and 30 minutes to build full-body strength and boost your metabolism Forget the gym — boost your metabolism and build full-body strength with this 7-move kettlebell workout 5 minutes, 4 exercises, and 1 kettlebell are all you need to build total body strength What is this workout? Bored Easily Kettlebell MetCon: Total Body Strength and Cardio Conditioning - YouTube The workout is structured into a six-minute warmup, a 22-minute workout, and a five-minute cool down. First up is the dynamic warm-up, which includes a good mix of standing moves, like the good morning exercise, torso rotations, and the world’s great stretch. At the end of this six-minute section, you should feel warm and ready to go. The kettlebell section is next and includes 22 exercises that have been split into intervals, with 45 seconds of work and 15 seconds of rest. The workout contains many of the best kettlebell exercises, like the goblet squat, shoulder to shoulder press, side to side kettlebell swing, single arm bent over row and a reverse lunge and press. Sign up to get the BEST of Tom's Guide direct to your inbox. Get instant access to breaking news, the hottest reviews, great deals and helpful tips. Contact me with news and offers from other Future brandsReceive email from us on behalf of our trusted partners or sponsorsBy submitting your information you agree to the Terms & Conditions and Privacy Policy and are aged 16 or over. (Image credit: Shutterstock) Many of the moves are organized into supersets. Which is a workout technique that can help you get more bang for your buck as you’ll be pairing two exercises back to back, one after the after, Meaning? You essentially get more done in less time. Plus, completing exercises in this manner can also help you flick between various heart rate intensities, which is a key aspect of MetCon, as the goal is to challenge your cardiovascular system by pushing your heart rate into a higher zone during periods of intense activity. So if you’re keen to track your metrics, wearing one of the best fitness trackers while completing this workout will help you keep an eye on your heart rate. More from Tom's Guide This five-move barbell complex workout strengthens muscles and boosts your metabolism in 20 minutes This 4-move battle rope workout sculpts functional muscle in under 25 minutes This 5-move metabolic circuit torches muscles and burns calories in 15 minutes Becks Shepherd Becks is a lifestyle journalist who specializes in writing about wellness and home products, from mattresses to weighted blankets and cooling comforters. She has tested a number of mattresses for Tom's Guide, putting them through their paces to see if they stand up to the brand's claims, and offering recommendations as to the type of sleeper they will (and won't) suit. You must confirm your public display name before commenting Please logout and then login again, you will then be prompted to enter your display name. No gym needed — you just need 1 kettlebell and 30 minutes to build full-body strength and boost your metabolism Forget the gym — boost your metabolism and build full-body strength with this 7-move kettlebell workout 5 minutes, 4 exercises, and 1 kettlebell are all you need to build total body strength You just need a kettlebell and this five-move workout from Peloton to build total-body strength You just need 1 kettlebell and 20 minutes to build-upper body strength and boost your metabolism I didn't expect this 15-minute kettlebell abs workout to beat me — but it torched my entire body and core in just 3 moves Latest in Fitness Amazon drops Adidas deals from $10 — 15 deals I’d add to my cart on sneakers and apparel Huge Stanley Father's Day sale live on Amazon — shop tumblers, mugs and more from $21 Huge New Balance sale is live on Amazon — save up to 50% on sneakers and fitness apparel right now Forget everything you know about back pain — science reveals this simple habit could be your cure Over 60? 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