What if you could get a killer cardio session without ever stepping foot on a treadmill or pounding your joints on a run?

That’s exactly what this extreme kettlebell cardio conditioning workout delivers. It’s short, efficient, and gets the job done in just 12 minutes.

This one’s an every-minute-on-the-minute (EMOM) format with an ascending ladder structure. All you need is a single kettlebell, a timer, and a little space to move.

Here’s how it works:

Set your timer for 12 minutes. It should go off every minute on the minute.

Minute 1: Do 5 kettlebell presses on the right, 5 kettlebell presses on the left. Rest the remainder.
Minute 2: Do 10 goblet squats. Rest the remainder.
Minute 3: Do 15 push-ups (from the knees or toes—clean reps). Rest the remainder.
Minute 4: Do 20 kettlebell swings. Rest.

Then repeat the full cycle three times.

And that’s it.

This is a great workout if you want to crank up your cardio, train your whole body, and do it in under 15 minutes. The whole thing takes just 12 minutes, plus a quick joint mobility or dynamic warm-up beforehand, and some light stretching afterward.

You’ll hit everything you need in one go—strength for your major muscle groups, core activation, flexibility and mobility from moving with the kettlebell, and of course, extreme cardio conditioning without the impact.

It’s short. It’s intense. It’s efficient. It’s the kind of training we focus on in the 28-Day Extreme Kettlebell Cardio Conditioning Challenge—and this is just a sample of what that looks like.

Want more like this?

Join the 28-Day Extreme Kettlebell Cardio Conditioning Challenge.

The price just bumped slightly, but it’s still a great deal. Follow along from home, get killer conditioning workouts like this one, and possibly even drop a full clothes size over the next 28 days.

Click here to learn more – https://forestvance.lpages.co/extreme-kb-cardio-conditioning-2025/

— Forest

PS – In a perfect world, I would love to have 90 minutes, seven days a week, to do some kind of workout or activity. I would love to take several of those days and do lifting. I would love to do a couple of those days and do a long walk or ruck or possibly jog. I would love to take a couple long, leisurely yoga classes a week.

And 20–25 years ago, that was probably possible.

Now, in my current phase of life?

Number one—it would never happen. I do not have the time for it.

And number two—my body probably couldn’t take it, depending on what I was doing. It would be a lot to recover from.

So the reality is, nowadays I probably have anywhere from 30 to 60 minutes a day. There are days where I might only have 15 to 30 minutes.

So whether you’re short on time, trying to take it easier on your body, or just want to get cardio without beating up your joints—

The extreme kettlebell cardio conditioning approach is exactly what I use, and what I recommend.

Click here to check it out -> https://forestvance.lpages.co/extreme-kb-cardio-conditioning-2025/