KettleSwipe

Beginner kettlebell workout (20 minutes)

New to kettlebells? This full-body routine teaches the 5 foundational moves at a safe volume. Do it 2–3 times a week with a rest day between sessions.

Duration
20 min
Level
Beginner
Suggested weight
Women 6–8 kg (13–18 lb) · Men 12–16 kg (26–35 lb)
Format
3 rounds · 40 s work / 20 s rest

Warm-up

3 min: hip circles, bodyweight squats and hip hinges with hands on hips.

The workout

  1. Goblet squat with a kettlebell: proper form
    1

    Goblet squat · 40 s

    Hold the bell at your chest, elbows in, sit down with a flat back.

  2. Kettlebell deadlift with a kettlebell: proper form
    2

    Kettlebell deadlift · 40 s

    Push your hips back; keep your back from rounding.

  3. Two-hand swing with a kettlebell: proper form
    3

    Two-hand swing · 40 s

    Power comes from the hips, not the arms. Swing only to chest height.

  4. Single-arm row with a kettlebell: proper form
    4

    Single-arm row · 40 s (20 s per side)

    Brace your free hand on your knee and drive the elbow to your hip.

  5. Single-arm overhead press with a kettlebell: proper form
    5

    Single-arm overhead press · 40 s (20 s per side)

    Squeeze glutes and abs so your lower back doesn't arch.

Finisher

30 s plank + 1 min deep breathing.

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FAQ

What kettlebell weight should a beginner use?

Generally 6–8 kg (13–18 lb) for women and 12–16 kg (26–35 lb) for men. If you can do 10 goblet squats with good form without maximal effort, the weight is right.

How often should I do this workout?

2 to 3 times per week, with at least one rest day between sessions.

Can I do it at home?

Yes. All you need is one kettlebell and about 2 x 2 meters (6 x 6 ft) of free space.

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Guides & common questions

Check with a health professional before starting an exercise program.