Those who struggle to consistently exercise usually will cite being too busy as the reason. It stands to reason. Even if you are doing a very efficient 30 minute or less HIIT routine, the time getting ready to go to the gym, driving to the gym, locking up your valuables, and making small talk will usually accumulate to well over an hour. But you can fit in exercise so much more efficiently if you ditch the gym and split your workouts into a few short blocks throughout your day. <\/strong>We are humans after all. Like all animals, we\u2019re made to move more than just once a day.<\/p>\n I\u2019ve advocated this approach in my five-alarm<\/a> and four-alarm workout <\/a>articles, but these plans both assume that exercises must be equipment-free if you are going to fluidly fit them into the openings of your day. Bodyweight exercise is great, but options become even more fun and diverse if you master the kettlebell. This simple tool offers unparalleled effectiveness. If you keep a kettlebell by your desk, you could make tremendous strides towards any fitness goals. In fact, spreading exercise out over a few quick kettlebell-centered blocks may be an even more effective way to train than the standard all-at-once approach<\/p>\n As I argued in Learn the Kettlebell to Unlock Freedom, the kettlebell is the most effective, efficient, and portable tool in fitness. It tones, stokes endurance, enhances mobility, and builds functional strength and power. Its unique design brings a powerful training effect and allows for the fun of continuous skill improvement. Of course, it is still a great tool for those simple, easy meat and potatoes exercises.<\/p>\n Once you master the kettlebell (I recommend my Complete Kettlebell Program), the only things left to figure out are:<\/p>\n What three or four times of day work best?<\/p>\n How do you plan on storing your kettlebell at work?<\/p>\n What work clothes are easiest to exercise in?<\/p>\n How can you reduce the self-consciousness associated with being the weirdo who works out?<\/p>\n What kettlebell workouts can you do and how will you structure your plan?<\/p>\n Each block should begin with this very quick kettlebell warm-up<\/strong>:<\/p>\n This block is, ideally, done first thing in the morning. Because this is prior to getting dressed for work, you have the opportunity to get a little dirtier. I recommend taking this opportunity to do Turkish get-ups<\/a> (TGU), the king of all exercises.<\/p>\n Options include<\/strong>:<\/p>\n Option 1<\/strong><\/p>\n 3 rounds of:<\/p>\n![\"Woman](\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2021\/11\/BarBend-Article-Image-760-x-427-60.jpg\")
Making Your Plan<\/h2>\n
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Kettlebell Exercise Block 1 Options<\/strong><\/h2>\n
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Kettlebell Exercise Block 2, 3, and 4 Options<\/strong><\/h2>\n
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