Kettlebells are like the swiss army knives of weights—they do it all. Not only can they help you work more muscles in half the time, they also do double duty for both cardio and strength. This routine is no exception.

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How to Do the Perfect Kettlebell Swing

In just 30 minutes, you’ll work your upper body, lower body, cardio, and core. Fitness instructors Pace and Go will walk you through 5 sets with a 30-second rest between each. There’s so much variety you’ll never get bored. Plus Pace and Go offer some valuable advice during the rest periods on ways to form healthier habits. (And they’re actually doable, which is really motivating.)

The first step is to grab a mat and a kettlebell. If you’re unsure of what weight to use, choose one between 8 kilograms (18 pounds) and 16 kilograms (35 pounds). Then press play.

To recap, there are 5 sets with a 30-second rest between each set.

Each exercise must be completed for 30 seconds, followed by 30 seconds of single arm kettlebell swings.

1st Set:

Clean, Squat, Press

Twist and Arm Extension

Lateral Jump and Tap

Wide-Leg Sit-Up

2nd Set:

Reverse Lung With Swing Pass

Triceps Extension

High Skip and Tap

Side Bend

3rd Set:

Deadlift

Kettlebell Snatch

Power Squat

Seated Wood Chop

4th Set:

Ninja Lunge

Bent-Over Row

Lateral Jump

Half Moon Crunch

5th Set:

Forward/Backward Jump With High Pull

Swimmer

Woodchop

Kneeling Half Moon

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