Kettlebell Metcon


Kettlebell Metcons for improved cardio and fat loss


Let me first start by saying I hate cardio. I don’t like spending 30 minutes to an hour on a treadmill, or worse, on a elliptical machine. I get it, for some this approach is doable and perhaps even fun.


You should do the cardio workouts that works for you, and a bonus if you enjoy doing them.


I like using kettlebells. The movements are ballistic. They’re continuous and they’re kind of tough. There’s definitely a level of grit that comes with kettlebell training. I like my cardio workouts to be short and sweet.





What is a Metcon?


A Metcon in a nutshell is basically a metabolic conditioning workout. Metcons require your body to work as a whole. It’s not a lower or upper body dominant workout.


You can use different training tools as well. You can even combine them.


The workouts are tough and maintain a pretty high level of intensity. For this reason they are not suitable for someone with injuries or for someone that is not comfortable working at a high pace. The rest periods are short or even transitional.



Kettlebell Metcon


We will be using kettlebells for this particular metcon. You might want to grab different sizes too. You’re not going to want to use the same kettlebell weight you use to overhead press for the goblet squat and vice versa.



You will be performing the following movements:


  • Kettlebell Swings– Glutes, hamstrings, quads, lower back and front delts.
  • High Pulls– Glutes, hamstrings, lower back, lats and delts.
  • Goblet Squat– Glutes, quads, hamstrings and core.
  • Overhead Press– Delts
  • Kettlebell Snatch– Glutes, hamstrings, quads, lower back and front delts.






I’ve already created the circuit timers using the Seconds Pro Interval Timer App. If you feel the workouts are too difficult or too easy, simply modify the rest periods between exercises, increase their duration or increase or decrease the amount of sets.

13 Minute Version


10 Minute Version


If you are interested in learning the basics of kettlebell training then I invite you take my course at for a reduce price.

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