What is the best time to exercise? This question is answered by anyone who regularly exercises. People who achieve sustainable health and fitness don’t just go to exercise classes every other night or on long weekends. They have a plan. Ask them about their workouts, and they will tell you.
What is the best time to exercise? This question is answered by anyone who regularly exercises. People who achieve sustainable health and fitness don’t just go to exercise classes every other night or on long weekends. They have a plan. Ask them about their workouts, and they will tell you.
- “First thing in the morning, before the family gets up.”
- “On my way from home to work. I shower before going to work.
- “On my lunch break.”
- “Right after work, before I get home.”
People who have difficulty exercising consistently will often blame their busy lives. This is a reasonable conclusion. Even if your HIIT workout is only 30 minutes or less, it will take you over an hour to get ready for the gym, drive to the gym and lock up your valuables. Small talk can also add up to over an hour. You can make exercise more efficient if you get rid of the gym and break up your workouts into short segments throughout your day. Humans are still humans. We are made to move, just like all animals.
Planning Your Plan
After you have mastered the kettlebell (I recommend the Complete Kettlebell Program), there are only two things left:
Which three to four times of the day are most effective?
- Before heading home, get up early in the morning and have breakfast.
- Do not settle for less than three times or find a fourth.
- To trigger the exercise, set up phone alarms or other predictable cues. Habit and science are the keys to consistent action.
What do you think about storing your kettlebell at the office?
- Under your desk?
- What about in the car?
Which work clothes are the easiest to exercise in?
- Consider finding work clothes that you can wear to exercise. There are many options for women. It is also getting better for men. Thank goodness for stretchy golf pants.
How can you decrease self-consciousness when you are a weirdo who works out?
- If you have an office, you can close the blinds. You can also go outside and find a space that is rarely used. You could ignore it all. You are amazing, after all.
What kettlebell exercises can you do? How will you plan your workout?
- There are many options. After you have mastered the basics, mix and match the six- to ten-minute blocks below.
Kettlebell Exercise 1 Block 1 Option
Every block should start with this quick kettlebell warm-up:
- Kettlebell Halos – 5 per Side
- Kettlebell Squat Pry Series
- 3 per side 1-leg Kettlebell RDL
- 5 Push-Ups
The best time to do this block is in the morning. Before you get dressed for work, it’s a great opportunity to get a little dirty. This is a great opportunity to practice Turkish get-ups (TGU), which are the most popular exercises.
Options include:
- You can set a 6-8 minutes timer and alternate between left and right-hand TGUs.
- Three rounds of 1 right hand and 1-left-hand TGUs with 10 per side rows of kettlebells
Kettlebell Exercises Block 2, 3 and 4
Option 1
Three rounds of:
- 5 per side Kettlebell 1-leg RDL Rows
- 3 per side Kettlebell Snatch/Kettlebell StrictPress
Option 2
- Two-hand kettlebell swing intervals of six to eight minutes. Begin with 30 seconds of work, 30 seconds rest, and then work your way up to less rest.
Option 3
- Continuous suitcase carrying takes six to ten minutes.
Outdoor breaks are known to increase energy and productivity. This single-arm farmer’s walk is a great way to get outside. Pack your shoulders and back down, and hold the bell tight. Walk. Switch hands if your grip becomes loose. Keep going until the time runs out.
Option 4
- Single-arm kettlebell swings for six to ten minutes — 10 left, rest 10, 10 right, rest, and then repeat until the time runs out.
Option 5 – The Gauntlet
- 15 per side 1-arm Kettlebell Clean and Reverse Lunge, Press (alternate hand after each exercise).
- 20-30 Two-Hand Bent Over Rows
Option 6
AMRAP takes five to ten minutes
- 10 Kettlebell Goblet Squats
- 5 Push-Ups
Option 7
Two-Exercise Tabata:
- You can choose any two kettlebell exercises you like to alternate and then do eight 20-second work/10 seconds rest rounds.
Kettlebell Fitness is Good for You
You have many more options, but these blocks are enough to get you started. A day with three to four options would make for a very active and healthy day. This is why the kettlebell is so useful. It’s the most powerful and portable tool in fitness. This skill unlocks a lifetime’s worth of fitness.
