Try This Beginner Kettlebell Workout for Full-Body Fitness

by | Updated: January 19th, 2023 | Read time: 5 minutes

If you’re looking for a cardio and strength training workout all in one, kettlebell training might just be the workout you’re searching for. The movements used in kettlebell training involve the entire body. They work on balance, strength development and coordination, which you may not get in a traditional workout. Check out the benefits of a kettlebell workout to see if it’s right for you.

A Man Bends Over In His Living Room To Lift a Kettlebell, Representing a Beginner Kettlebell Workout.

Kettlebell Workout Benefits

Burns calories

Because kettlebells are a high-intensity workout, this means it burns calories. An average kettlebell workout burns about 20 calories per minute, equating to 400 calories for a typical 20-minute workout.

Low impact

Kettlebell training doesn’t require jumping or pounding on the pavement, making it a low-impact workout that’s easier on your joints. Kettlebell exercises are dynamic, meaning when performed they require deliberate control. This helps to maintain joint health by strengthening the muscles that support your joints.


A kettlebell workout session is a total body resistance and cardio workout all in one because you are burning calories while engaging other groups of muscles. A full-body workout can be done in 20 to 30 movements.

Flexibility & convenience

Kettlebells are small and travel well yet can improve your overall fitness level. A kettlebell can be used in the gym, at home or even at the park and beach for a cardio and strength workout.  Kettlebell training improves core strength and stability, cardio, muscle strength and even balance all in one workout. The flexibility and convenience of kettlebell training can’t be denied.

Improved core strength

Kettlebells are great for improving core strength. When performing kettlebell exercises you are constantly changing your center of gravity, causing you to brace your core. This builds functional strength and stability in the spine, which is vital to well-rounded core strength.

Improved posture & balance

Exercise tools that increase stability, mobility and strength can help improve posture. When doing a kettlebell workout regularly, you can develop the major muscles of the hips, shoulders, core, glutes and neck which will lead to better posture. Balance can be improved by having strong stabilizer muscles along with increased core strength, which is another benefit of kettlebell exercises.

Builds muscle

Kettlebell exercises won’t turn you into a bodybuilder, however it can increase the amount of lean muscle tissue you have. These intense workouts with high repetitions can help to build dense muscle, giving you a leaner and tighter look.

Getting Started:

  • If you’ve never used kettlebells, consider hiring a certified kettlebell trainer.
  • Start with basic, simple exercises making sure to use proper form.
  • As a supplement to your current workout, try adding basic kettlebell exercises to the beginning or end of your workout.
  • When choosing a kettlebell weight, start with one that doesn’t cause you to strain. It’s better to start light and practice good form, then you can increase the weight.
  • Make sure you have enough space. Practice some of the exercises without the kettlebell to determine how much room you’ll need.
  • Warm up.
  • Have a towel available or use gloves in case your hands get sweaty.

Beginner Kettlebell Workout

To complete a circuit, perform exercises 1-5 as instructed with a 15-second rest between. Rest for 30 seconds to one minute after each completed circuit. Repeat for two more circuits.

1. Kettlebell swing

Stand with feet slightly wider than shoulder width apart and have the kettlebell on the floor in front of you. As you bend your knees, push hips back and grab kettlebell handle with both hands. Swing the weight of the kettlebell back between your legs, then swing the weight to chest height as you thrust hips forward then swing it back between your legs. This is one repetition. Without stopping, continue swinging kettlebell for 15 total reps, working up your reps as you get stronger.

2. Alternate side lunge press

Stand with feet shoulder width apart holding the kettlebell in your right hand. Curl the kettlebell to your chest. Lunge forward with your left foot and drop your right knee until it is an inch or two above the ground. As you lunge forward, push kettlebell overhead with a straight arm. As you stand back to starting position, bring the kettlebell back to your chest. Alternating legs doing 10 reps per leg.

3. Single arm row

Begin with the kettlebell in your right hand with the palm facing in and hinge forward at the waist, keeping your back straight. Support yourself with the left hand on a bench or table (for home workouts). Allow the kettlebell to hang at arm’s length. Next pull the kettlebell up into the torso, keep elbow tucked. Then slowly lower back to starting position. This completes one rep. Do 10 reps on one side then switch to the other side.

4. Single arm shoulder press

Start standing with feet shoulder width apart with the kettlebell in left hand. Now, hold the weight in front of your left shoulder having the weight rest on your forearm and elbow is by your side. Press the weight straight above your shoulder and rotating your arm so that the palm faces forward. Pause for a second then return to the starting position. This is 1 repetition, repeat for 10 reps then switch arms.

5. Triceps extension

Stand with feet shoulder width apart. Hold the kettlebell at the sides of the handle with both hands at chest height, the bell facing upward. While keeping your core tight and the hips tucked push (press) the weight overhead. Next with elbows locked in place and your arms overhead, bend the elbows to lower the kettlebell behind your head. Make sure to keep your elbows and biceps and elbows close to your head then straighten arms to lift the weight up back to the starting position. This is 1 rep. Complete 10 reps.

Featured Products

Simply Tera's Organic Whey Protein
Munk Pack Protein Cookies
Swolverine INTRA Tropical Blast