Strengthen and sculpt your entire body with only five exercises! This 20-minute kettlebell workout uses low-impact exercises that are great for beginners.
Just download the PDF, practice the exercises, and add this total body at-home kettlebell workout to your weekly training routine!
Kettlebells are a great way to begin strength training at home with minimal equipment (learn more about how to start strength training if you’re a beginner).
They can be used for a variety of workouts (strength, interval, fat loss, etc) and don’t take up a lot of room. As a Certified Strength & Conditioning Specialist, they're actually one of my favorites!
But this kettlebell workout in particular is awesome because:
- it's geared toward building your muscles
- it's done in just 20 minutes
- you can do it 2-3 times per week
- it's a slow-moving workout perfect for beginners
The Kettlebell Workout For Beginners
| Goblet Squat With Parlof Press | 8 reps |
| Kettlebell Shoulder Press | 10 reps |
| Rest | 45 seconds x3 sets |
| Kettlebell Romanian Deadlift | 8 reps |
| Kettlebell Single Arm Row | 10 reps per arm |
| Single Leg Glute Bridge | 12 reps per leg |
| Rest | 45 seconds x 3 sets |
Perform the first two exercises back to back without rest for the prescribed reps. Rest 45-60s and repeat for a total of three rounds.
Then, move on to the next group of exercises, again performing them back to back and only resting at the end of the glute bridges. Perform this sequence for a total of three rounds as well.
And if you smash it and need some post-workout muscle relief, check out a DIY muscle rub you can use to take care of those worked muscles!
Kettlebell Goblet Squats With Parlof Press
- Hold the kettlebell at chest height with the feet wider than hip distance apart.
- Lower into the bottom of a squat keeping the knees out and the chest up.
- Press the kettlebell away from the body.
- Bring it back to the chest and reverse the squat to the starting position.
Kettlebell Shoulder Press
This can be done with one kettlebell or two. The steps below are to perform it with one kettlebell.
- Hold the kettlebell upside down in both hands in a standing position.
- Keep the ribcage tucked as you press the kettlebell overhead.
- Pause and try to line your biceps up with your ears.
- Slowly return the kettlebell to chest height.
Kettlebell Romanian Deadlift
- Standing upright, hold one kettlebell with both hands in front of your leg.
- Soften the knees and push the hips backward as you lower the kettlebell toward the floor.
- Keep a flat back and the kettlebell close to your legs.
- Feel a stretch in the hamstrings and reverse the movement.
Master this movement by learning how to hip hinge.
Kettlebell Single Arm Row
- Come into a lunge position with the kettlebell in the opposite hand as the front leg.
- Hinge forward at the hips so that you are partially bent over with a flat back.
- use the back muscles to row the kettlebell up toward the hip.
- Pause and slowly lower the kettlebell back to the starting position.
Single Leg Glute Bridge
- Lay on the floor with the heels close to the bum.
- Lift one leg and place the kettlebell on your hip.
- Push through the heel of the foot on the floor and squeeze the bum as you raise the hips in the air. Do not arch the low back,
- Pause briefly and return the hips to the floor.
Create a stronger, healthier you with minimal space and money! Check out the 4 best home workout equipment to rock your at-home fitness journey.
Stronger glutes = less back pain, better posture, more power.
This no-gym workout plan builds serious strength in just minutes a day.
Frequently Asked Questions About The Kettlebell Workout
Kettlebells take up little room and are a great way to strength train anywhere. However, they are a tool like any other so much of how you train with them depends on your goals. Stimulating your muscles is more about consistent and progressive overload (always pushing and challenging, targeting the muscle in a linear way) which can be done with any equipment (or no equipment).
Definitely. It’s not the length of the workouts as much as the effort and intensity. So long as you’re engaging the muscles and consistently scaling your effort, results will come. All of this can easily be done in twenty minutes (or less!).
You can perform this kettlebell workout 2-3 times per week taking care to rest between your kettlebell training days.
Kettlebell swings are an amazing exercise for the entire body. However, you do need to have mastered the hip hinge as they are a fast-paced, power movement. Thus, it is better for beginners to work on exercises like romanian deadlifts, bridges, and suitcase deadlifts before working on kettlebell swing.
Other Home Workouts & Fitness Tips To Help You On Your Journey
- How to make workouts harder without adding weight
- Strength training for beginners
- Kettlebell weight loss workout
- 25 at home weight loss workout
- The 6-week fat loss program you need
- How to do a push up in four easy steps
- Sweaty glute finishers
- The benefits of strong glutes
- How to reduce back pain by training glutes
- The ultimate guide to home workouts
- Follow along at home workouts
- Fitness tips for moms
At-home workouts don't have to be plyometric or interval-based. They can be slightly slower-paced with a focus on contraction and quality.
This kettlebell workout uses only one weight, is easy to follow, and hits every major muscle group. It's perfect for busy moms during nap time or just those days when you've no time to travel to the gym.
chhavi says
I finally know what to do with the kettlebell i bought 3 years ago..LOL!
fitasamamabear says
Haha get on it!! Any questions just ask 🙂
camerashuttercounter says
Just started this full body kettlebell workout and it's a game changer! I was hesitant at first since I'm a total beginner, but the instructions and video demos made it really easy to follow along. Can't believe how many calories I burned today!
fitasamamabear says
Happy that the instructions were super clear!
Sarah says
Just had to say that I started this workout in October and have seen such great results! I feel great and have noticed some good tone starting to develop all around. I love that it's only 20 mins. Definitely keeping up with this workout into the new year.
fitasamamabear says
This makes my heart happy, glad you're rocking it!
Gina says
I'm getting into working out again after a long haul with Lyme and my muscles have practically disintegrated into nothing! This was the perfect way to ease back into things without over taxing my body but still accomplished. Love that all I need is a kettlebell too!
fitasamamabear says
This makes my heart happy that you're back at it. Sorry to hear about all the struggles but ever step counts!
GiGi Eats says
I friggin' love kettle bells but the only one we have in my apartment's gym is a 35 lbs-er... and sometimes when I swing it all around, my back gets really sore - not the good kind though, ha!
fitasamamabear says
35lbs is a fun weight but definitely a challenging one and one most people can only rock legs with- but they're fun as hell AND you can get a pretty killer workout with them in a short time! As for the swings, when it irritates the low back it's because you're not hinging properly and the posterior chain (normally the glutes specifically) aren't contracting 😉 If you need an exercise demo let me know!
Lori says
There's so much you can do with a kettlebell. I'm going to order one now 🙂
fitasamamabear says
Yay! Yup Kettlbells definitely make it a bit easier to get in workouts!
Jane says
A quick full body workout for working moms like me. Added to my daily routine!Thanks!
fitasamamabear says
Glad it fits in!
Robert Wilson says
Kettlebells are indeed in trend to stay fit at home or gym. They are a great piece of fitness equipment. Nice blog. Thanks for sharing it.
fitasamamabear says
They definitely make working out at home easier- I love them for all the compound and power moves you can rock with them!
linda spiker says
I need to get some kettle balls!
fitasamamabear says
All you need is one@ 😉
Kristen says
This looks like a really fun workout!
I used to really struggle with the high intensity plyometric workouts. Then I was diagnosed with Hashimoto's and decided that, between just not liking them and not recovering well after super high intensity workouts, I shouldn't bother. So I don't!
I'm definitely pinning this for days I can't get to the gym.
fitasamamabear says
Oi Hashimotos is one that takes some adjusting! Honestly, plyometrics and high intensity workouts have their place but if you don't enjoy them there's so many other options! I personally hate plyometric based workouts (no real reason I just don't like them lol) and I've found so many other workouts that I enjoy and work for me so why bother with jumping? lol
Megan Stevens says
I think you convinced me to buy my first kettlebell! Thanks for that link! I love being a mama with a home workout, so thanks for all your insights!!
fitasamamabear says
yay!! Ah I love that I won you over 😀 Honestly there is so many workouts you can do with just one weight it's sooo worth it@
Daniela says
This is fantastic and I love the video - that's what I always use for my home workouts!
fitasamamabear says
Glad you liked the video! Makes it easier to follow along 🙂