We haven't done a kettlebell workout in a little while so today I want to show you a simple, but challenging 15-20 minute kettlebell workout for beginners.
I'm mixing up full-body kettlebell and bodyweight exercises to help you improve your endurance, strength, and everything in between.
All you need for this workout is a kettlebell, a timer, and a little bit of space to work with. Let's get right into it.
Kettlebell Workout for Beginners
Here's what you need to know for this week's fitness challenge.
- Kettlebell: 16 kg - 24 kg kettlebell
- Timer - recommended: GymBoss Timer
Total time estimate to complete the workout: 16-20 minutes
Before you start your workout, I recommend you go through a proper warm-up to which should consist of a few minutes of light aerobic activity, a series of corrective stretches, and a series of mobility or dynamic movements.
For details on how to structure a good warm-up, see the Perfect Warm-up Series.
Today's kettlebell workout for beginners is a 3-round workout built around some simple, full-body bodyweight and kettlebell exercises.
You will need to set your timer to 5 minutes.
Your goal is cycle through the following series of exercises as quickly as you can for the full five (5) minute round. Try to get as many full rounds in as you can.
- 5 X kettlebell deadlifts
- 5 X bodyweight squats
- 5 X kettlebell deadlift to 2-handed press
- 5 X squat thrusts
After each 5 minute round, rest 1-2 minutes and repeat for a total of three (3) rounds. With rest, the workout should take you about 16-20 minutes.
Here's what a single round of the workout looks like:
Press play to watch the video.
Workout Modifications Ideas
Depending on your current fitness level and limitations, you might want to make some modifications. Here are your options:
Make the workout easier:
Here are some ways you can make the workout easier:
- Complete only two (2) total rounds of the workout, or
- Use a lighter kettlebell
Make the workout more difficult:
Here are some ways you can make the workout more difficult:
- Replace bodyweight squats with squat jumps OR squat thrusts with burpees
- Cut down your rest between workouts to 30 seconds, or
- Complete five (5) total rounds of the workout
Make sure to track your results and share them in the comment section below.
Want free kettlebell training lessons?
I have a free kettlebell crash course that you can go through to learn the basics of kettlebell training. You can get your free lessons here:
Need a Real Challenge?
If you enjoyed this workout, then you're going to love the big challenges I've prepared for you. Choose from a variety of 3-week fitness challenges - all designed to help you get in the best shape of your life with simple tools and workouts.
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