You only need 15 minutes and one kettlebell to strengthen your whole body and improve your fitness

Home workouts are always more appealing during winter, as exercising at home means you can skip the cold, wet trek to the gym. That’s why we love this simple routine from certified trainer Roxanne Russell. It only takes 15 minutes to do and— as long as you own a kettlebell—you can do it from the comfort of your own home. 

It’s a full-body workout that’s suitable for beginners. If you’re new to strength training, make sure you watch Russell’s exercise demonstrations below, so you can accurately replicate each move. 

Watch Roxanne Russell’s beginner kettlebell workout

There are only 12 exercises in the workout. You’ll be performing each one for 60 seconds then resting for 20 seconds. This is a no-repeat routine, which means that you’ll only have to do each exercise once.

This session is particularly time-efficient because it features lots of compound exercises. These are effective strength training exercises that require a lot of energy to perform, as they recruit multiple muscle groups at once. 

How to recover after a workout

If you’re new to strength workouts like this one, you’ll likely feel the effects of delayed-onset muscle soreness (DOMS) afterward. This is because your workout has caused tiny tears in your muscle fibers that your body needs to repair to strengthen and grow your muscles.

Protein can help with this, and while you can usually get enough through your diet, the best protein powders for weight loss can help you top up on this macronutrient without consuming unnecessary fat and sugar. You may need to have a rest day following the workout, to allow your muscles to recover.

There could also be some benefit to stretching after the session. While we can’t promise this will prevent DOMS, it could reduce your risk of injury in the long term. Try doing these beginner yoga stretches to cool down post-exercise. 

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