Full-body kettlebell workout (30 minutes)

A complete session for people who already know the squat and the swing. It hits legs, glutes, back, shoulders and core in a circuit to build strength and burn calories.

Duration

30 min

Level

Intermediate

Suggested weight

Women 8–12 kg (18–26 lb) · Men 12–16 kg (26–35 lb)

Format

4 rounds · 10 reps per exercise · 90 s rest between rounds

Warm-up

4 min: kettlebell halos, slow goblet squats and 10 easy swings.

The workout

1. 

   1

   Two-hand swing · 15 reps

   Snap the hips and squeeze your glutes at the top.

2. 

   2

   Goblet squat · 10 reps

   Sink until your elbows brush your knees.

3. 

   3

   Kettlebell reverse lunge · 8 reps per leg

   Step back and drop the knee straight down.

4. 

   4

   Single-arm row · 10 reps per side

   Keep a flat back and shoulders away from your ears.

5. 

   5

   Clean & press · 6 reps per side

   Bring the bell to the rack position, then press overhead.

6. 

   6

   Russian twist · 20 reps (10 per side)

   Rotate from the torso, not just the arms.

Finisher

Farmer carry: walk 30 s per hand holding the bell.

FAQ

More workouts

• Beginner kettlebell workout (20 minutes)
• Kettlebell swing workout (15 minutes)

Check with a health professional before starting an exercise program.