This is a tricky question to answer! How long your workout should be all depends on what type of kettlebell training you are doing and what your goals are. In general, if you are doing a kettlebell-only workout with the goal of increasing your strength or building muscle, then your kettlebell workout should not be longer than 30 minutes.


Why Only 30 Minutes?

Once you pass the half hour mark, your body becomes increasing drained of fuel and energy. This occurs at an exponential rate once 30 minutes are up. Of course there will be variations in this but for the most part, 30 minutes is the cut off point for an effective workout.

After half an hour of serious training you should be sufficiently exhausted, and at the point where you can no longer perform at your best. If you still feel like you have gas in the tank and can go on lifting that kettlebell after 30 minutes, then I would suggest you haven’t been working hard enough!

After 30 minutes your body is running on empty. If you continue working out, your stress levels begin to rise, which increases your body’s cortisone levels. This can cause your body to start cannibalising your muscles in order to fuel the workout. This is when muscle loss occurs and is not what we want at all!

While the 30 minute limit is a general rule of thumb, it is the best yardstick we have for the casual trainer. If you are working out at home with just a couple of kettlebells you aren’t going to have access to the testing facilities that professional athletes do. Using such equipment allows them to find out exactly when they go into the red zone and leave the optimal working out range. Without this testing, we have to use general guidelines and figure out for ourselves when it is time to stop training.

When Can My Kettlebell Workouts Be Longer Than Half an Hour?

The above 30 minute rule applies to resistance training, where strength and muscle gains are the main goal. If you are doing a cardio kettlebell workout at home, with the aim of burning calories and fat, or improving your fitness levels then you could go longer than 30 minutes. A gentle, steady state cardio workout with a kettlebell could go on for up to an hour without negative consequences and is a good way to burn fat, especially if done on an empty stomach, first thing in the morning.

The keywords here though are: gentle, slowly and steady. Doing hardcore high intensity interval kettlebell training in a fasted state isn’t going to do you any favours at all, and will most likely result in muscle loss and severe fatigue.

You can achieve pretty much any fitness goals at home with just a kettlebell or two, which is great news for anyone who wants to start their body transformation from the comfort of their home without the need to join a gym. Improving your fitness levels, gaining muscle or even getting a six pack from a kettlebell workout, are all possible goals. When it comes to working out, with whatever goals you have in mind, diet is a massive factor and is just as important as what exercises you do and when.

This article attempts to answer the question of how long your kettlebell workouts should be. The basic, rule of thumb answer for any weight training workout is around 30 minutes. This can be affected by things like how much food you have eaten before you start the exercise session, how long since your last meal and exactly what you ate.

To get the most out of your home kettlebell workouts, it is recommended that you complete a 30 minute kettlebell workout, three times a week. Use those 30 minutes effectively and push yourself to the limit and you will be well on the way to a great physique, without ever having to set foot in a gym.

When it comes to choosing a kettlebell there are lots on the market so it can be a confusing task. This article from the Home Workout Ideas site looks at the best kettlebells on sale right now and which ones are best for achieving certain goals. Have a look if you are yet to find the right kettlebell for you.

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Jay loves blogging about fitness, especially the best ways to get in an effective workout at home. Find out more at Google+

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We’ve all turned up to the gym, short on time and motivation, only to find every piece of equipment we need for our workout isn’t free. All the dumbbells are gone, the cable machine is in use and all of the gym’s barbells are either laying across the back of the gym floor’s loudest grunter or even worse, being used as a seat by the guy who likes to take ten minutes between sets.

Suddenly, a 30-minute workout is in danger of turning into a whole-afternoon job. Faced with this scenario, you have two options: ditch the workout and go home or find a piece of versatile equipment that is underused and undervalued by most of the gym-going community.

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That’s where the kettlebell comes into play. Packing the same weighty punch as dumbbells, kettlebells are likely to be found in a dusty corner of the gym. But don’t let their underuse fool you; this is a brilliant bit of kit, and while the bros are queuing for a bench, you can take advantage. As MH hero Arnold Schwarzenegger says, “The muscle doesn’t see what you’re holding in your hands.”

In this article, we run down the best kettlebell exercises and workouts to burn fat, build muscle and increase fitness, as well as looking at some of the best kettlebells money can buy.

Who Can Benefit from Kettlebell Workouts?

For most people, a lack of equipment in the gym introduces them to using kettlebells. Much like the humble rowing machine and versa climber, most gym bros steer clear of the cast-iron ‘bells, helping you get an effective, time-efficient workout in, without having to worry about your kit getting pinched. This and the growing popularity of sports such as CrossFit and Strongman have helped drive kettlebell training and workouts into the mainstream.

But it’s not always been this way. In the 19th century, circus strongmen used weights — original meant for weighing crops — to alter their physique, alongside training recreationally and for competition, which gradually saw kettlebell training rise in popularity.

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On top of this, owing to their design, kettlebells are one of the easiest weights to move around during your workout in a short timeframe and can be stored away easily, from your car boot to your garden shed or garage. They’re adaptable to your strength and fitness levels, too. Fitness brands such as Rogue and Bulldog stock kettlebells that vary in weights and sizes — from 4kg in weight all the way up to a whopping 68kg.

Why Kettlebell Workouts Are Good for You

Exercises such kettlebell swings can help increase your heart rate, burn extra fat and tone muscle, but where they really come into their own is in building strength throughout your posterior chain.

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“Kettlebells are best for swinging to develop your posterior chain. As these are your body’s biggest muscles, you’ll also torch calories,” says Rob Blair, PT at The Commando Temple.

Additionally, kettlebells are an incredibly useful tool for those looking to build their base of strength and mobility, so if you’re struggling with your barbell back squat, for example, utilising the kettlebell goblet squat is a good way of practising proper form with a safer exercise that can then be upgraded as your strength increases.

Well-suited for swings, presses and carries, kettlebells also lend themselves to more dynamic movements, where a dumbbell or barbell may be more difficult to use.

Your Guide to Kettlebell Training

  • Blast Belly Fat With This 2-move Kettlebell Finisher
  • Kettlebells: Are You Swinging Them Right?
  • The Beginner’s Fat Loss Kettlebell Workout
  • 10 Exercises You Can Do With Just a Kettlebell
  • The 12-Minute Kettlebell Workout That Burns More Calories Than Sprinting
  • Kettlebell Training: The Complete Beginner’s Guide
  • The 15-minute Kettlebell HIIT Shoulder Workout

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Kettlebell Workouts and Weightloss

Usually, kettlebell workouts are built on a high-rep range, meaning that several muscles are worked at once and, if kept at a consistent pace, can offer similar aerobic benefits to HIIT training. During a 2010 study, participants performed a 20-minute kettlebell snatch workout and were found to burn 13.6 calories a minute during the entirety of the workout, equating to “running a 6-minute mile pace”.

Similarly, by performing kettlebell circuits three times a week, you’ll pump up your VO2 max by 6 per cent in just under a month, according to the NSCA’s TSAC Report. Using kettlebells, you can also improve your strength, cardio, stability, power, endurance and balance.

The Journal of Strength and Conditioning Research also found that kettlebell training contributes to a healthier lower back, owing to the loading and movement patterns.

Kettlebells: The Best to Buy in 2019

Cast Iron Kettlebell Weight ProIron £24.64 Men’s Health Kettlebell (24kg) Men’s Health £31.99 Cast Iron Competition Kettlebell Weight Set Yes4All £69.71 5, 10 & 15lbs Vinyl Coated Kettlebells Set with Rack KKB Sport £39.99

Kettlebell Training: An Expert’s Opinion

“Kettlebells are arguably one of the most versatile bits of equipment you can find in a gym,” says Sam Wardingley, a London Bridge-based PT. “They’re great tools for metabolic conditioning and can be used for resistance work too, if you can’t access dumbbells or barbells.”

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Injury Risk

“The most common injury that occurs using a kettlebell is in the lower back,” explains Wardingley. “Typically, it’s with the kettlebell swing, because of its dynamic nature – moving back and forth quickly at the hip joint”. It doesn’t end there.

“This exaggerated flexion and extension at the hip puts a lot of force through the lower back.” When it comes to getting injuries from poor form, the “arching of the back and not engaging the glutes in an overhead press or folding in a goblet position” can put you at risk of busting your lower back.

11 Best Kettlebell Exercises


1. Stand with feet set wider than shoulder-width and bend your knees to grab the kettlebell with both hands.

2. Drive your hips, keep your back flat swing the weight up to shoulder height.

3. Return to the start position and repeat without losing momentum.


Initiated by a powerful hip thrust from your hamstring and glutes, opting for heavier weights (once the move is mastered, of course) for up to 90 seconds a set will vastly improve your anaerobic fitness, accelerating your heart-rate and ignite a fat-burn that the bench press can only dream of.

2. Kettlebell Thrusters


1. Hold two kettlebells by their handles so the weight is resting on the back of your shoulders.

2. Slightly bend your knees and squat down, keeping your legs in line with your shoulders.

3. Drive through your legs and straighten them, extending your arms as you do to raise the kettlebells above your head.

4. Squat down and repeat.


As one of the most criminally under-rated full-body moves, the punishingly effective thruster offers a full-body blitz that other moves can’t even get near.

A move reserved for CrossFit zealots, this is not. Instead, by combining a front squat with an overhead press, you’re transforming a drab move into a compound, multi-joint exercise that demands full-body power.

3. Kettlebell Clean and Press


1. Stand holding two kettlebells by your thighs, knees slightly bent and legs shoulder-width apart.

2. In one swift movement, slightly jump off the ground and raise your arms to extend above your head.

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3. Land softly on your feet with your knees bent as though you’re doing a squat and extend your arms straight above you shoulder-width apart.


Powerlifting moves needn’t be restricted to barbells bending under crippling weight loads. Instead, the kettlebell clean and press offers the opportunity to increase grip strength, become stronger in overhead movements (your shoulder press will thank you) and will help you learn the lesson of maintaining a rigid core during all lifts.

4. Kettlebell Snatch


1. Holding a kettlebell in one hand between your legs, squat down until your thighs are parallel to the floor.

2. Drive upwards through your hips and knees and as the kettlebell rises to shoulder height, rotate your hand and push it upwards until your arm is locked out.

3. Squat down and return the weight to the start position. Repeat with one arm, then swap sides.


Studying the benefits of the kettlebell snatch, the University of Wisconsin found that participants burned around 20kcals a minute while performing kettlebell snatches, during a work/rest split of 15 seconds on and 15 seconds off.

Plus, the researchers found that participants performing the kettlebell snatch usually maintained 86 to 99 per cent of their maximum heart rate, making it an essential move for easy weightloss.

5. Kettlebell Pistol Squat


1. Hold one kettlebell with both hands just under your chin.

2. Lift one leg off the floor and squat down with the other.

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3. Drive through the heel and bring yourself back up to standing position, without letting your leg touch the floor.

4. Lower back down and repeat.


Functional and an easy gym brag, the kettlebell pistol squat is the king of mobility moves.

Ideal for oiling the stiff joints of desk-jockeys and gym bros, it’ll also set your Instagram feed ablaze. Helping you master the holy trinity of fitness — stability, strength and mobility — it’ll challenge your core (there’s more to a six-pack than crunches and planks, after all) and will build sportive-worthy quads while increasing balance.

6. Kettlebell Goblet Squat


1. Stand with your legs slightly wider than shoulder-width apart, clasping a kettlebell in each hand in front of your chest with palms facing each other.

2. Bend your knees and lower yourself into a squat, keeping the kettlebells in the same position and ensuring you don’t round your back by tensing your glutes throughout.

3. Drive back up and repeat.


When it comes to simple fat-burning, it’s hard to beat the squat.

As one of the royal compound moves (alongside the deadlift and the bench press), the kettlebell goblet squat builds huge lower-body strength and more powerful glutes that can be transferred to your deadlifts and your running technique.

7. Kettlebell Farmer’s Walk


1. Hold two kettlebells by your side.

2. Keep your arms strong and walk short, quick steps as fast as possible.

3. Turn around and walk back.


Ideal for building grip and plugging onto the end of a tough workout, farmer’s walks also pack heavy-duty muscle onto your upper-back while fighting lower-back pain and being a useful conditioning tool and fat-loss. There’s nothing a kettlebell farmer’s walk can’t do.

8. Alternate Kettlebell Shoulder Press


  1. Stand with your feet shoulder-width apart holding two kettlebells at shoulder height.
  2. Press one of the weights above your head until your arm is fully extended.
  3. Lower and repeat with the other arm.


All the benefits of a traditional shoulder press – improved strength and targeting of many upper-body muscles – without the hassle of having to wait for dumbbells or a machine.

9. Alternate Kettlebell Floor Press


  1. Lie on the floor holding a kettlebell in each hand.
  2. Press the kettlebells up towards the ceiling.
  3. Lower back to start position, one at a time.


Sick of waiting for a bench to become available? get your chest pump with this move instead.

10. Kettlebell Toe Touch with Pick Up


  1. With your legs shoulder width apart, hold a kettlebell in one hand and extend it above you.
  2. Slide the opposite hand down your leg, keeping your arm with the kettlebell in completely straight, and another kettlebell.
  3. Lift your body back up, raising the kettlebell to your thigh, then slowly move back down to place the kettlebell back on the floor. Return to starting position and repeat.


Give your arms, abs and shoulders a complete workout with this move.

11. One Arm Kettlebell Swing


  1. Stand with feet set wider than shoulder-width and bend your knees to grab the ketllebell with one hand.
  2. Drive your hips, keep your back flat swing the weight up to shoulder height.
  3. Return to the start position and repeat without losing momentum.


Increase the demand you place on the shoulder stabilising muscles by doing kettlebell swings with one arm.

Kettlebell Workouts

Reach Fitness’ Move, Shape, Shred Kettlebell Workout

  • Kettlebell deadlift
  • Kettlebell high pull
  • Kettlebell goblet squat

Complete six total reps for one set, hitting five sets for the flow, resting 60 seconds between sets.

Eric Leija Men’s Health Kettlebell Flow

  • Squat lift to goblet squat
  • Squat return
  • Squat lift to bottoms up hold
  • Overhead tricep extension to squat return

Complete five total reps of the flow for one set, and 10 sets for the workout. Take 30 seconds to rest between sets.

Double Kettlebell Push Press

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Edward Cooper Ed Cooper is the Deputy Digital Editor at Men’s Health UK, writing and editing about anything you want to know about — from tech to fitness, mental health to style, food and so much more.

Zip and change
Do 8 to 10 reps each side. Works the legs, back, arms and abs.

Hold bell in left hand, left leg behind right and bell pointing to right foot (top). Step or jump left leg to left and zip the bell to chest level, elbows high, taking with both hands (middle). Release left hand, step right leg behind left, pointing bell to left foot (bottom). You may step or jump the legs with this movement.

Plank row and pass
Do 8 to 10 reps each side. Works shoulders and increases trunk stability.

Start in side plank position, on right arm, bell in left hand (top). Row by pulling elbow to ceiling. Place bell down and switch to other side or continue on one side before switching. Keep legs together throughout the movement. For more of a challenge, lift your top leg as you row (bottom).

Kneeling hinge
Do 12 reps on each side. Works quads and abs.

Start in kneeling position with hips engaged, in line with your trunk. Gently swing the bell forward (top), then lean back, letting it touch the floor at your outer toe (bottom). Try to lean straight back without rotating your trunk toward the bell. Swing in front again.

Learn more about Lorna’s kettlebell workouts at <a _blank=”” href=”” http:=”””” target=””></a>

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Squats: Calories Burned, Tips, and Exercises

Start by mastering the basics before moving to variations. You may do three sets of a particular exercise for between 8 and 15 repetitions. From there, you can work up to doing more sets of between 15 and 20 repetitions (or more).

Dumbbell squat

Active Body. Creative Mind.

Adding free weights to your squat can increase your muscular strength. If you’re new to weights, start light; you should be able to easily hold the correct form when using weights. You can always add more pounds once you’re comfortable.

  1. Begin with your feet hip-width apart. Hold a dumbbell in each hand with your arms bent. The weights should be just below chin level.
  2. Inhale as you lower into your squat. Your elbows may even touch your knees.
  3. Exhale at your return to your starting position.
  4. Repeat to complete your set.

Plié squat

Active Body. Creative Mind.

A plié is a classic ballet move. When combined with squats, it helps better activate the muscles in your inner thighs. You may perform this variation with or without weights.

  1. Start with your feet wider than hip-distance apart, turned out 45 degrees.
  2. Inhale as you lower into the squat — your hips should be slightly lower than your knees.
  3. Squeeze your glutes as you exhale and press up through your heels to your standing position.
  4. Repeat to complete your set.

Split squat

Active Body. Creative Mind.

You may also focus the squat energy on one leg at a time by getting into more of a lunge position. Again, this variation can be performed with or without dumbbells.

  1. Begin with one foot in front of the other in a lunge. Your arms should be by your sides.
  2. Inhale as your drop your back knee toward the ground and bring your arms to meet at your chest.
  3. Exhale and squeeze your buttocks as you return to your original lunge position.
  4. Perform your repetitions on one leg before switching over to the other.

A Bulgarian split squat is performed the same way, but your back leg is elevated onto a bench several inches off the ground. Start without weights until you get your balance.

Jump squat

Active Body. Creative Mind.

To add more power, try plyometrics. Jump squats aren’t recommended for beginners. They involve force that may tax the lower joints. That said, jump squats help develop explosive strength and speed that can help in different sports, from sprinting to soccer.

  1. Start in your basic squat position with your feet hip-width apart and arms at your sides.
  2. Squat down low and bring your arms behind you.
  3. Then swoop your arms forward and jump up off the ground. Your arms should be over your head and your legs extended out straight.
  4. Land in your squat position and repeat to complete your set.

Squat pulses

Active Body. Creative Mind.

Squat pulses engage your muscles the entire time you’re doing them. They’re less jarring than jump squats, but they still up the difficulty of a standard squat.

  1. Lower into a normal squat and stay down low. Make sure your upper body isn’t leaning forward over your legs.
  2. Raise your seat a quarter of the way up to your starting position and then pulse back down to your lowest squat.
  3. Keep pulsing for 30 seconds to a full minute.

You may combine pulses with jump squats. Lower into a squat, do one pulse, and then jump up off the ground. Land in a squat and pulse again. Repeat and do two to three 30-second to 1-minute sets.

Barbell squats burn more calories than any other exercise

Skipping leg day is a huge error – and not just for the sake of your quad size. Studies show squats burn more calories than any other lift

Whether you’re looking for a solid leg builder or a weight loss workout routine, one thing’s for certain – barbell squats should be a fundamental feature.

Those days when weight loss was all about cardio are long gone. While a morning jog or dip in the pool are still useful, resistance training is a key tool for shedding the pounds.

Compound exercises are the best for a variety of reasons. Not only do they activate multiple muscles at once, but in doing so they burn a massive amount of energy in the form of calories. This makes compound lifts an essential component of any fat loss programme.

Some of the most common compound exercises are:

  • Squats
  • Bench Press
  • Deadlifts
  • Shoulder Press
  • Tricep Dips
  • Pull-Ups

Squats are arguably the pick of the bunch, as research has shown.

A team of Portuguese scientists compared the calorie-burning effects of a variety of exercises. They found squats burned an average 35 calories per minute, the most of all the lifts under analysis. Leg exercises in general seemed to burn the most calories.

On the opposite end of the spectrum were bicep curls. Bigger arms may be high on your list of gym goals, but if curls are all you are doing then you may struggle to burn sufficient energy.

After all, weight loss is achieved by burning more calories than you take in from food and drink. It owes very little to spot-reduction – where you train a muscle and expect to lose fat from that particular area.

The benefits don’t end there. In terms of muscle growth, squats are a great builder of your quads, glutes and hamstrings. They also involve a lot of core work to control the weight, so even your abs will feel the burn.

Read more on how your diet can burn stubborn body fat

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We know that weight loss comes down to one thing – burn more calories than we consume. And at one time or another we’ve all wondered: how do I burn more calories. How can we burn the most fat in the least amount of time? Which workout moves are the most efficient? Which exercises burn the most calories? How many calories does jumping jacks burn?

Well, we’ve done the research for you, and pinpointed 7 of the most intense calorie-burners out there! And since not everyone is ready for CrossFit-level intensity in every workout, we’re giving you both beginner and advanced versions of each workout move.

7 Exercises To Burn More Calories

Here are 7 of the best exercises you can try to burn more calories. Where possible, we’ve also included links to video tutorials for each exercise.

1. Squats or Squat Jumps

Did you know that squats burn a crazy amount of calories? Multiply your body weight by 0.096 to find out how many calories you burn per minute of doing squats.

But are you ready to kick it up a notch? Try jump squats to burn more calories. They’re much more difficult, they wear your legs out much faster, and they burn way more calories. Just 30 jump squats–with 30-second rests between sets of ten–can burn 100 calories in almost no time at all.

2. Plank or Plank Walks

This move is difficult to master as you build your upper body and core strength, but it’s so worth it. One day you’ll find it easy to hold a one-minute (or even three-minute!) plank.

Holding a plank burns more calories the longer you do it, as your body starts struggling to support your weight and fires up all of its calorie-burning engines. You can burn significant calories in a plank, but it will take a while… which is why working up to plank walks is a great idea. Instead of a plain old hold, plank walks get you moving, using more muscles, and burning more calories.

Although plank walks aren’t aerobic exercise like squat jumps, they rapidly build your core and upper body strength. Your body will burn more calories maintaining this muscle, but more importantly, you’ll become strong enough to do even harder exercises… like burpees!

3. Walk-Out Burpees or Burpees

If you’ve ever done a boot-camp style exercise class or tried a Tabata class, chances are you’ve done a burpee. And if you’re anything like me, you’ve learned to hate them! They’re tough, they get your heart pounding, and after just a few burpees you’ll be dripping sweat. But we should all learn to love the burpee, not hate it, because it’s one of the fastest calorie-blasters and body-transformers out there.

Walk-out burpees are low-impact: You walk your hands out on the floor into a plank position, then walk your hands back into standing, with or without a final jump before repeating. Regular burpees are high-impact: You go into a plank by jumping your feet out behind you, then jump your feet to your hands, and jump upright before repeating. Whew! Looks simple, feels like… well, like a workout!

If you’re a 140 lb person, you can burn 100 calories from doing 90 burpees. Yes, that is a lot! But think about it: this means that if your average boot camp workout includes 20 burpees, those exercises alone will torch over 20 calories! And the results you’ll see in your abs and shoulders will be so worth it.

4. Step Jacks or Jumping Jacks

This exercise also comes with high-impact and low-impact options. Go for low-impact if your joints are giving you pain or if you’re an exercise newbie. If you’ve been exercising for a while and your knees don’t bother you, start jumping! You’ll burn way more calories that way.

Doing jumping jacks for 10 minutes can burn a whopping 100 calories… but like all of these exercises, don’t expect to be able to do them non-stop long enough to blast through that many calories all at once! Combining these exercises with others for a balanced circuit workout is definitely the way to go. You’ll get all of the benefits without hurting yourself, and your calorie burn will continue long after your workout ends.

Jumping jacks engage all of your muscles at the same time: upper body, abs, legs, and of course your whole cardiovascular system. They can also help you loosen up at the beginning of a workout, like a super dynamic stretch. This makes them the perfect warm-up activity!

5. Walking Lunges or Jumping Lunges

A 140 lb person can burn nearly 80 calories by doing walking lunges for just 10 minutes! And walking lunges aren’t nearly as difficult as an exercise like burpees. If you’re able to balance adequately, you really could complete 10 minutes of walking lunges without struggling too much… and your legs will reap the benefits of this awesome toning exercise. You can even hold dumbbells to add resistance if you find walking lunges a little too easy.

Jumping lunges are even more of a balance challenge, as you can see from the video linked above! And like all jumping exercises, jumping lunges burn more calories because your body is working so hard. Be sure to do jumping lunges on a stable surface with appropriate shoes, and don’t use weights!

Not only are lunges excellent for exercising your balance–which needs practice just like any other skill–they also work your quads, the muscles in your hips, and your glutes, helping to tone all of the most problematic parts of the lower body.

6. Slow Climbs or Mountain Climbers

Like burpees, mountain climbers are often the most hated part of a bootcamp class! Ouch! This exercise is like a plank, but with an aerobic element that will get your heart pounding faster than almost anything else. And just like planks, mountain climbers blast your abs and upper body along with a ton of calories.

A 130 lb person burns more than 10 calories per minute of mountain climbers! But don’t let that surprise you… once you’ve tried to do them for a full minute, you’ll believe it, and so will your entire body. This exercise is meant to be part of a full workout, not an entire workout in itself.

Slow climbs are a low-impact version of mountain climbers. While they won’t get your heart rate up quite as high or quite as quickly as fast climbs, they will work your shoulders and core and burn calories like crazy, even if they won’t burn 12 per minute! Work your way up from slow climbs to fast mountain climbers by practicing in short bursts. Try to begin with 30 seconds of slow climbs.

7. Marching or High Knees

Once you’ve seen the video for high knees, you can do marching: it’s just high knees without hopping so quickly! This exercise might look easy and simple, but it’s challenging and works more muscles than you’d expect. You’ll feel your legs, your arms, and your abs engaging if you’re doing it right. When you lift your leg high in front of you, your abs have to activate to support its weight. So not only is your leg working to move, your whole core is working to help it.

Like jumping jacks, high knees are both a great warm-up and a great cardio burst in a total body workout. One minute of high knees–working your very hardest–will burn about 8 calories. Not as many as mountain climbers, but a pretty good burn for such a simple exercise!

Naturally, marching burns fewer calories, but still more than walking alone, and you’ll get a good abdominal crunch out of marching if you keep good form throughout the workout.

The Ultimate Full-Body Kettlebell Workout for Any Fitness Level

Check out the GIFs below for a quick guide to executing these movements properly and safely.

1. Kettlebell swing

Targets: Hamstrings, glutes, abs, back, shoulders

Stand with feet a little wider than shoulder-width apart. Hold a kettlebell with both hands, keeping arms straight. Bend knees slightly, hinge forward at hips, and maintain a flat back. Swing the kettlebell back between your knees.

Use the momentum to return to standing, drive your hips forward, and squeeze your glutes. Bring the kettlebell up to shoulder height, still keeping arms straight. Get a more in-depth look at the proper form for a kettlebell swing here.

2. Kettlebell Romanian deadlift

Targets: Hamstring, glutes

Stand with feet shoulder-width apart. Grab a kettlebell with an overhand grip and straighten your arms. Bend knees slightly and send hips back, hinging at hips.

Drive your feet into the floor and stand, like you’re pushing the floor away. Repeat.

3. Kettlebell high pull

Targets: Shoulders, back, legs, glutes

Place the kettlebell in front of you. Start in a squat position and grab the kettlebell with an overhand grip using both hands.

Explosively drive upward. As you stand, bring the kettlebell under your chin and lift elbows above shoulders. Return to a squat position and repeat.

4. Kettlebell front squat

Targets: Legs, glutes

Grab the kettlebell with your right hand. Straighten left arm out to the side for balance. Start in a low squat position. Engage your core, then stand straight up. This kettlebell classic may seem easy, but just wait until you’re 10 reps in.

5. Kettlebell clean and press

Targets: Legs, glutes, back, shoulders

Place the kettlebell in front of you, near your right foot. Straighten left arm out to the side for balance. Start in a low squat position. Engage core and broaden across chest.

Grab the kettlebell in right hand and drive your body upward. As you stand up tall, bring the kettlebell up over your head with a straight arm. Return to starting position and repeat. When you’re done with 1 set, repeat on other side.

6. Kettlebell renegade row

Targets: Back, arms, abs, glutes

Place two kettlebells shoulder-width apart on the floor. Start in a push-up position, with hands gripping the kettlebell handles. Keep arms straight and make sure wrists are facing one another.

Lift right hand off the floor, gripping the kettlebell and drawing elbow back behind you. Return the kettlebell to the floor and do a push-up. Repeat on the other side.

Barbells and dumbbells might be the two most commonly used implements in the gym, but they’re far from the only weights you should be using if you want to make the most of your workouts.

The kettlebell brings its own unique load to your strength and conditioning practice—with its handle and rounded bottom, the kettlebell is especially well-suited for swings, carries, and presses.

20-Minute Body-Shredding Kettlebell Workouts $29.95

You get the same ability for unilateral work you have in a dumbbell without the sometimes awkward feel the shape creates during dynamic movements like swings and cleans. When you’re using larger kettlebells you can also grip the weight with two hands, an option you never have with a dumbbell. Adding kettlebells to your workouts can be as easy as subbing the implements for dumbbells on moves like loaded carries or goblet squats.

You can even build out an entire routine with nothing but a kettlebells using other dynamic exercises like swings or cleans, or thread them together into seamless transitions as part of a flow series, which are just as cool-looking as they are effective.

Check out these exercises and workouts for a full catalogue of kettlebell goodness.


Kettlebell Halo

Start off slowly with the basic kettlebell halo. This simple, incredibly effective movement is a great way to build shoulder stability while working the core. Try the exercise for 10 to 20 reps per side to start before adding extra features, like the squat in the video, for more of a metabolic impact.

Kettlebell Swing

The swing is one of the most popular and effective kettlebell moves, so mastering the finer points of the form is a must for anyone looking to add the implement to their repertoire. The key here is making sure to emphasize the hip hinge—when you lower the weight down, be sure not to squat—before thrusting to snap the weight up.

Goblet Pulse Squat

Crush your legs with a little bounce with this dynamic exercise. Try 4 sets of 10, resting for 30 seconds between each set.

Double Kettlebell Front Squat

Double up on weights to knock out this lower body exercise. Your upper body will get a challenge, too, since you’ll be using your arms and bracing your core to keep the kettlebells in the racked position. Try 3 to 4 sets of 10 reps, lowering down into position slowly and pausing at the bottom to create a ton of tension.

Turkish Getup

This multi-part movement takes some time and coordination to master, but it’s an effective full body exercise once you nail every step. Keep the weight light to start (run through the first few times without any), then add heavier loads as you progress.

Kettlebell Clean and Press

The clean and press is another multi-joint, multi-part exercise that works your whole body. Make sure to keep the weight controlled as you clean into the racked position before pressing straight up. If you’re bold, set a timer for 5 to 10 minutes, then alternate 5 reps per arm for the whole period.

Full Body Kettlebell Moves

Swings too much for you? Try these exercises instead: the kettlebell clean, goblet squat, kettlebell thruster, and reverse lunge. Perform 4 sets of 12 reps of all or any of the moves individually, or hit them back-to-back as a circuit with no rest as a workout that will torch your whole body.


Kettlebell Flow

Kettlebell flows are becoming more popular thanks to coaches like Eric Leija (aka primal.swoledier), who put this routine together for Men’s Health.

  • Squat lift to goblet squat
  • Squat return
  • Squat lift to bottoms up hold
  • Overhead tricep extension to squat return

Complete five reps of the flow for one set, and 10 sets for the workout. Take 30 seconds to rest between sets.

12-Minute Kettlebell Calorie Burner

This short workout uses four full body moves to torch off calories—so you’ll be feeling its effects for a lot longer than it takes to finish the routine itself. Perform each exercise for 1 full minute. If you can’t keep up the pace that whole time, try working for 20 seconds, then resting for 10 twice within the period. Repeat the whole series 3 times.

  • Goblet Squat
  • Clean and Press
  • Swing
  • Sumo Deadlift

30:60:90 BodyShock

Blast your body with this intense interval ladder from trainer Hannah Eden. You’ll perform these each of these moves for 30, 60, then 90 seconds, with rest in between. Complete 3 rounds of the circuit to finish the workout.

  • Kettlebell Fast Feet – 30 seconds work, 10 seconds rest
  • American Kettlebell Swing 60 seconds work 20 seconds rest
  • 10 reps Long Situp, 10 reps Jumping Squat – 90 seconds work 30 seconds rest

Kettlebells from Hell for Full Body Conditioning

This routine from trainer Alexia Clark is fast-paced to put your stamina to the test—just make sure you have a set of matching kettlebells. This workout is composed of 3 circuits. You’ll have 60 seconds on of constant motion, then 30 seconds off to rest. Repeat each circuit 3 times, then rest for 1 to 2 minutes before moving onto the next one.

  • 2-Kettlebell Sumo Squat to Overhead Press with Reverse Lunge
  • Kettlebell Deadlift to Jump Squat
  • Kettlebell Swing Switch

20-Minute Kettlebell Metcon

Most of these workouts have been quick and to the point. Take the longer approach with this routine designed to ramp up your metabolic conditioning. Just set a timer for 20 minutes and perform as many rounds of this series as you can until it rings.

  • Kettlebell Swing – 20 reps
  • Goblet Squats – 10 reps
  • Single Arm Press (L) – 5 reps
  • Single Arm Press (R) – 5 reps

Brett Williams Brett Williams, an associate fitness editor at Men’s Health, is a former pro football player and tech reporter who splits his workout time between strength and conditioning training, martial arts, and running.

A 10 minute kettlebell workout is enough time to activate every muscle in your body while at the same time challenging your cardio.

For those short on time the following workout is the perfect recipe to maintain and improve your overall strength, mobility, cardio and burn those unwanted calories.

All aspects of workout programming have been addressed with this workout including: single leg training, lateral movement, joint mobility, dynamic cardio, stability, core and preventing muscle imbalances.

Want a longer workout? 20 minute kettlebell workout and 30 minute kettlebell workout

How to Use this 10 Minute Kettlebell Workout

There are ten exercises used with this kettlebell 10 minute workout. All exercises alternate between left and right sides in order to prevent developing muscle imbalances.

The best and easiest way to perform this workout is by using an interval timer that beeps every 30 seconds, I use a Gymboss Interval Timer, this way you know when to change exercises without having to look at a clock.

As some of the kettlebell exercises may be very challenging for some beginners I’ve offered up alternatives underneath each exercise below.

The objective is to perform the complete ten minute workout without stopping or putting the kettlebell down. However, if the workout becomes too much then you can always break it down into 2, 3, or 4 minute sections resting and then continuing.

How often to perform this workout?

Everyone recovers from workouts at different rates so you will need to use your experience to determine how often to repeat the workout. As a general guide 3 – 5 times per week will work for most people.

What kettlebell weight to use?

Again strength and experience will differ from one person to the next but as a guide:

Men starting weight: 12kg (26lbs) or 16kg (35lbs), progressing to 20kg or 24kg.

Women starting weight: 8kg or 12kg, occasionally a 16kg may be possible for more experienced ladies.

Discover more: Complete guide to buying kettlebells

The 10 Minute Kettlebell Workout

Below I have listed the ten exercises included within this kettlebell 10 minute workout.

In order to understand how the kettlebell workout flows I’ve broken down the 10 minutes into 1 minute intervals so you can see when you need to change exercises.

Here are the 10 kettlebell exercises included in this ten minute workout:

  1. Kettlebell Slingshot x 1 minute
  2. Kettlebell Halo x 1 minute
  3. Kettlebell Single Leg Deadlift x 1 minute
  4. Kettlebell Windmill x 1 minute
  5. Kettlebell Swing One Arm x 1 minute
  6. Kettlebell Clean and Press x 1 minute
  7. Kettlebell Side Lunge x 1 minute
  8. Kettlebell Thruster x 1 minute
  9. Kettlebell Regular Row x 1 minute
  10. Kettlebell Reverse Lunge and Press x 1 minute

Below are the kettlebell exercises in a more detail:

Minute 1 – Kettlebell Slingshot

kettlebell slingshot exercise

Benefits of the kettlebell slingshot

The slingshot acts as a great warm up exercise for the shoulders, arms, wrists and core muscles. I also like the slingshot as a great first exercise for switching on the body and mind in preparation for the exercises to come.

Kettlebell slingshot form

Keep your body upright, chest up and eyes looking forwards as you pass the kettlebell around the body. Try to maintain square stationary hips throughout the entire exercise.

How many reps?

30 seconds in each direction

Discover more: Why I love the kettlebell slingshot

Minute 2 – Kettlebell Halo

kettlebell halo exercise

Benefits of the kettlebell halo

The kettlebell halo opens up the upper back, shoulders and neck acting as a great mobility movement in preparation for further upper body exercises. The halo will also condition the smaller shoulder stabiliser muscles for those weak in this area.

Kettlebell halo form

Maintain an upright position with chin up and eyes looking forwards. Holding the kettlebell with both hands take it around the perimeter of the neckline, the kettlebell will be turned upside down as it circles around the back.

Keep the arms in close to the body and be sure to take the kettlebell all the way back and around the bottom of the neck.

How many reps?

30 seconds in each direction

Minute 3 – Kettlebell Single Leg Deadlift

Kettlebell single Leg deadlift exercise

Benefits of the kettlebell single leg deadlift

The single leg deadlift is a very important exercise that will fix muscle imbalances while at the same time improving single leg strength. As we spend most of our time on one leg whether walking or running this is an important exercise to master.

You will also develop very useful core strength through this exercise by connecting the one leg to the opposite shoulder, very important for sports and rotational movement.

Kettlebell single leg deadlift form

With the kettlebell in one hand stand tall and then push the opposite leg backwards to the one holding the kettlebell. Keeping your belly button pulled in and core muscles tight you should pivot forwards at the hips with a flat back.

As the leg continues to move back and up you should maintain a flat back from heel to shoulder. Keep your shoulder pulled back so the kettlebell doesn’t just fall towards the floor. Once the kettlebell reaches the floor reverse the movement keeping the back, leg and shoulder in alignment.

Avoid shrugging the shoulders up towards the ears and rotating the rear leg outwards, keep the toes going down towards the floor.

Want more? Master the kettlebell single leg deadlift

How many reps?

30 seconds on each side

Alternative exercises

Those more advanced can practice the single leg clean and those who find this exercise too challenging the single arm deadlift.

Minute 4 – Kettlebell Windmill

Kettlebell Windmill exercise

Benefits of the kettlebell windmill

The kettlebell windmill is both a strengthening exercise of the core, shoulders and hips as well as a mobility exercise for the hamstrings, hips and torso.

Kettlebell windmill form

Turn both feet 45 degrees away from the arm holding the kettlebell overhead. Keeping the arm locked out straight and rear leg straight reach down over the front knee. Your objective is to touch the floor but if your hamstrings will not allow this just go down as far as possible. Reverse the position back up to standing.

Learn more: 4 progressions of the kettlebell windmill

How many reps?

30 seconds on each side

Alternative exercises

The windmill is a challenging exercise so beginners can practice just holding the kettlebell overhead with a straight arm for 30 seconds on each side. Beginners can also practice the windmill by holding the kettlebell in the bottom hand rather than the top.

Minute 5 – Kettlebell Swing One Arm

One Arm Kettlebell Swing

Benefits of the kettlebell swing one arm

The kettlebell swing is a dynamic exercise that works most of the muscles in the body while challenging your cardio at the same time. The one arm swing challenges the shoulder stabilising muscles and the core muscles a little more than the two handed swing variation.

Kettlebell swing form

The kettlebell swing use the deadlift movement pattern meaning the back remains flat while the movement comes from a pivoting at the hips.

To generate the swinging of the kettlebell the hips are pushed backwards and then snapped forwards with a squeezing of the buttocks. Be sure not to lean backwards and over extend the hips. Standing tall with each repetition is a good prompt to remember.

Learn more: 7 kettlebell swing mistakes that with cause back pain

How many reps?

30 seconds on each side

Alternative exercises

Everyone should master the two handed swing before progressing to the one arm swing. Those more advanced can use swing variety or use the kettlebell high pull or kettlebell snatch.

Minute 6 – Kettlebell Clean and Press

Kettlebell Clean and Press Exercise

Benefits of the kettlebell clean and press

The clean and press is a full body exercise that will develop both strength and muscle. For strengthening the shoulders, arms and upper back the kettlebell clean and press is very effective.

Kettlebell clean and press form

The clean and press can be divided into two parts the clean to the racked position on the chest and then the overhead press.

In order to lift the kettlebell from the floor and up into the racked position the hips are snapped forwards popping the kettlebell up in a straight line close to the body. Once the kettlebell reaches chest height the hand is wrapped around the kettlebell.

With a straight wrist and a tight grip the kettlebell is next pressed overhead to a locked out position. As you press the shoulder should stay down and away from the ear.

Lower the kettlebell down first to the chest and then to the floor slowly and with control, don’t allow it to just fall.

Learn more: How to stop banging your wrists with the clean

How many reps?

30 seconds on each side

Alternative exercises

Those new to the clean can practice just the clean part of the exercise or just the overhead press phase. Those looking for even more of a challenge can try the clean, squat and press exercise.

Minute 7 – Kettlebell Side Lunge

Kettlebell Side Lunge Exercise

Benefits of the kettlebell side lunge

The kettlebell side lunge will challenge your single leg strength, improve your hip mobility and condition your legs in a lateral movement.

Kettlebell side lunge form

Holding the kettlebell with both hands and keeping your chest up take a large step sideways. Keep your weight back on your heels as you sit your hips backwards into the movement.

Take your time and be careful of the depth of the lunge during your first few repetitions as you allow your hips and groin muscles time to warm up.

How many reps?

30 seconds on each side

Alternative exercises

The kettlebell cossack exercise uses a similar movement pattern so those comfortable with the side lunge can also use the cossack instead.

Minute 8 – Kettlebell Thruster

Kettlebell thruster exercise

Benefits of the kettlebell thruster

The kettlebell thruster is a full body and very cardiovascular kettlebell exercise. Not only does the thruster help to promote both flexion and extension movements but it also enables you to press overhead more weight than usual.

Kettlebell thruster form

Sit back and down into a deep squat keeping your chest up and weight back on your heels. Be sure to reach parallel with the floor with your thighs before driving back up and pressing the kettlebell overhead.

The overhead press part of the movement should be a consequence of the momentum of you standing up from the bottom position of the squat.

If your shoulder starts to fatigue you can use your other hand to help support the kettlebell during the squatting part of the exercise. Try to avoid the knees from caving inwards as you descend into the squat.

Learn more: Complete guide to the kettlebell thruster

How many reps?

30 seconds on each side

Alternative exercises

If the kettlebell thruster is a little too advanced for you then you can replace it with the kettlebell goblet squat or the racked squat.

Minute 9 – Kettlebell Regular Row

kettlebell regular row exercise

Benefits of the kettlebell regular row

The kettlebell row is an important exercise for strengthening the back of the body as well as the core, buttocks, lower back and hamstrings.

Kettlebell regular row form

Lean forward at a 45 degree angle keeping your core engaged and back flat. Sit back into your heels and bend your legs slightly absorbing your weight with your hamstrings.

Pull from your elbow back towards your hip making sure to keep your shoulder down and away from your ear. Avoid twisting or rotating by keeping your core tight and body inline with the floor.

Lower the kettlebell back down slowly avoiding the temptation to drop your shoulder or rotating towards the floor.

Those with a weak lower back or previous injury should be careful with this exercise as incorrect form can irritate bulging or slipped discs.

How many reps?

30 seconds on each side

Alternative exercises

Beginners with lower back issues should be very careful with this exercise and maybe even avoid it altogether, those more advanced can try the suitcase row, high pull or renegade row as an alternative.

Minute 10 – Kettlebell Reverse Lunge and Press

Kettlebell Lunge and Press Exercise

Benefits of the kettlebell reverse lunge and press

The kettlebell reverse lunge and press is a challenging exercise that not only works into the legs and buttocks but also shoulders and cardio. You will be surprised at just how fatiguing this kettlebell exercise is especially after all the other kettlebell movements.

Kettlebell reverse lunge and press form

Holding the kettlebell in the racked position against the chest with your elbow in take a good step backwards. Control your back knee towards the floor keeping your front heel on the floor at all times.

Pulling from the front heel return back to standing position before driving the kettlebell overhead.

Keep your chest up throughout the entire movement and keep looking forwards.

How many reps?

30 seconds each side

Alternative exercises

Beginners can hold the kettlebell with both hands and just focus on the reverse lunge or use just one hand but avoid the overhead press. Those more advanced can also use the forward lunge.

Conclusion to this 10 minute kettlebell workout

Ten minutes is an excellent duration to exercise, not only can you active every muscle in your body but it is also long enough to challenge your cardio.

The workout listed above includes 10 kettlebell exercises that have been chosen to challenge your balance, strength, cardio, mobility, coordination, stability and core muscles.

I’d recommend that you experiment with how many times you perform the workout per week and also consider using the listed alternative exercises to keep things challenging.

Take care and enjoy the workout.

Have you tried this 10 minute kettlebell workout? Let me know below….

10 Minute Kettlebell Routine

If you are short on time but need an awesome workout this kettlebell routine is for you! Our 10 Minute Kettlebell Blast is a killer workout that shapes all your major muscles while getting your heart pumping and burning lots of calories in just 10 minutes. Join trainer Jodi Sussner as she guides you through smart, safe ways to incorporate the kettlebell into your workout routine. Don’t have a kettlebell? They are available everywhere and you only need one! Want a bit more help getting started? Check out our Kettlebell Tutorial before you get moving!

Kettlebells are weighted balls with a handle attached, which allow the weight to swing and move as you move it from place to place. Unlike the dumbbell, which has a fixed position – equal on both sides – the kettlebells allows for more movement, bigger range of motion and the activation of more muscles. Kettlebell training is a super-efficient way to train. A kettlebell routine gives you training that is a more fluid, motion-based and dynamic form of exercise, which taps into your central nervous system and relies on the activation of multiple muscles for each and every movement. Kettlebells will give you strong muscles as well as burning fat and calories through cardio. Win win!

In this kettlelbell routine Jodi will take you through moves like single deadlifts to shape your booty, torso rotations to whittle your waistline, high pull for hips and shoulders and the 2-handed swing that will get your heart rate pumping and calories burning! Of course no workout is complete without some push-ups and you’ll love the kettlebell version! In just 10 minutes you will be amazed at how much you’ve accomplished and how great you feel! And don’t forget, we have more 10-minute workouts that you are going to love! And now that you’re a pro with the kettlebell, try a bunch of other kettlebell workouts with our Raise Some Bell videos!

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30 lb kettlebell workout

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