Total Body Kettlebell Workout At Home For Beginners
Only five exercises in this total body home workout! This kettlebell workout at home is low-impact and great for beginners. It’s a full-body workout that will help strengthen and sculpt your muscles in just twenty minutes!
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.
This kettlebell home workout is slow-moving and geared towards building and sculpting your muscles. It takes only twenty minutes and can be done 2-3 times per week (on non-consecutive days) if needed.
Are Kettlebells Good For Home Workouts?
Kettlebells take up little room and are a great way to strength train anywhere. Kettlebells are a tool like any other so much of how you train with them depends on your goals.
Results come from progressive overload (Learn more about progressive overload).
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).
That said, kettlebells make a great home option because they’re easy to use and easy to scale (this is why they’re one of my favorite pieces of home workout equipment).
Is 20 Minutes Of Kettlebells Enough?
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!)
This at-home workout is geared towards females and though it is a total-body workout, the focus is on the posterior chain (back of the body).
This not only improves strength but prevents injury as well.
Similarly, this workout is perfect for beginners because it’s low impact. The movements are slow and controlled without any jumping or swinging. This is the best way to progress to move intense workouts.
In the meantime, focus on muscle contraction and control. This will give you the best results from a home workout.
A1. Goblet Squat With Parlof Press 8-10
A2.KB Shoulder Press 8-10
Perform for a total of 3 sets
B1.KB Romanian Deadlift 10
B2. KB Single Arm Row 8-10
B3.Single Leg Glute Bridge 12
Perform for a total of 2-3 sets
Perform exercises A1 and A2 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 “B” exercises again performing them back to back and only resting at the end of the glute bridges.
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!
Don’t Forget To Pin This At Home Kettlebell Workout For Beginners!
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.