Kettlebell Workouts for Beginners
If you are new to kettlebell training then beginning with the basics is very important. You will get excellent results by mastering the fundamental kettlebell movements and performing them well.
Here is a list of my favourite kettlebell workouts for beginners. Remember that form and technique are very important. If you find that you get tired or start to lose your technique during any of these workouts then please stop.
Start by taking 1 days rest after any of these workouts so you always give your body time to recover. Less, in this case, is more!
Kettlebell Swing Workouts for Beginners
1– Kettlebell Swing Tabata
- Kettlebell Two Handed Swings – 20 seconds
- Rest – 10 seconds
- Repeat – up to 8 times
A very simple but effective way to improve your Swings as well as Cardio. Perform 20 seconds of Double Handed Swings followed by 10 seconds of rest. Work up to 8 rounds for a total of 4 minutes.
Related: 4 steps to master the kettlebell swing for beginners
2– Kettlebell Swings & Slingshots
- Kettlebell One Handed Swing – 30 seconds
- Kettlebell Slingshot – 30 seconds
- Repeat – up to 8 times each side
Begin with 30 seconds of One Handed Swings on the left side and then 30 seconds of the Slingshot. Next 30 seconds of One Handed Swings on the right side and then 30 seconds of the slingshot. Continue alternating sides and using the slingshot between swings. Work up to 8 rounds on each side.
Related: Why I love the Kettlebell Slingshot
3– Swings and Fast Mountain Climbers
- Kettlebell Two Handed Swings – 20 reps
- Fast Mountain Climbers – 20 reps
- Repeat – 10 times
Swing the kettlebell for 20 reps and then perform 20 fast mountain climbers (20 reps on each leg). Repeat the pairing for a total of 10 rounds and 200 swings.
Related: 7 kettlebell swing mistakes that will cause back pain
4– Kettlebell Swings Countdown
- Kettlebell Two Handed Swings – 10 reps
- Kettlebell Goblets Squats – 10 reps
- Repeat – 9, 8, 7, 6 etc
This is a motivational little workout that is super simple. Start with 10 Double Handed Swings followed by 10 Goblet Squats. Repeat both exercises for 9 reps, then 8 reps, then 7 reps, all the way down to 1 rep each. At the end you will have completed 55 Swings and 55 Goblet Squats.
Related: 7 Kettlebell Squats You Need to Know
5– On the Minute
- Kettlebell Two Handed Swings – 20 reps
- Repeat – On the Minute for 10 mins
Set your timer to beep every 60 seconds. Perform 20 reps of the Double Handed Swing at the start of every minute and then rest for the remainder of the minute. Continue for 10 minutes and a total of 200 swings.
Related: Ultimate Guide to the Kettlebell Swing
Turkish Get Up Kettlebell Workouts for Beginners
6– 5 x 5
- Kettlebell Half Get Ups – 5 reps each side
- Repeat – 5 times
Simple workout to improve the first part of the Turkish Get Up. Perform 5 reps on each side 5 times for a total of 25 reps each side. Work on keeping your heel on the floor throughout the exercise and returning to the starting position nice and slow.
Related: 12 kettlebell workout formats to better achieve your goals
7– Kettlebell Turkish Get Up Ladder
- Kettlebell Turkish Get Up – 1 rep each side
- Repeat – 2, 3, 4, 5, 4, 3, 2, 1
Fundamental way to become great at the Turkish Get Up. Start with 1 rep on each side, then 2 reps, then 3, and so on. See how many reps you can complete on each side without putting the kettlebell down. If you can make it to 5 reps on each side then start coming down again, so 4 reps, then 3, then 2 and finally 1. Climbing all the way up to 5 reps and back down again is a total of 25 reps each side.
Related: Ultimate Guide to the Kettlebell Turkish Get Up
8– Dream Team
- Kettlebell Two Handed Swing – 20 reps
- Kettlebell Turkish Get Ups – 1 rep each side
- Repeat – 10 rounds max
Double Handed Swing for 20 reps followed by 1 Turkish Get Up on each side. Repeat for up to 10 rounds and 200 swings and 10 Turkish Get Ups each side.
Related: Top 7 floor based kettlebell core exercises
9– Dice Pair
- Kettlebell Two Handed Swing – 1st dice + 0
- Kettlebell Turkish Get Ups – 2nd dice
- Repeat – 20 mins max
A fun way to keep your workouts interesting, using the 2 most fundamental kettlebell exercises, the Swing and Turkish Get Up. Throw 2 dice or one twice. Add a zero to the first so if you throw a “5” that’s 50 swings and use the second for the number of Turkish Get Ups. So if you throw a “5 & 2” that’s 50 swings and 2 Turkish Get Ups each side. See how many rounds you can complete in 20 minutes.
Fat Burning Kettlebell Circuit Training for Beginners
10– Kettlebell Basic Circuit
- Kettlebell Single Handed Swing – 30 secs each
- Kettlebell Overhead Press – 30 secs each
- Kettlebell Clean – 30 secs each
- Kettlebell Racked Squat – 30 secs each
- Rest 60 secs – Repeat 3 times
A simple but effective circuit that helps you work on your flow from one exercise to the next as well as the basic exercises. Swing for 30 seconds on each side followed by Pressing each side, then Clean each side and finally Squat each side.
Set your timer for 30 seconds each side and try not to put the kettlebell down or stop and rest. The whole circuit takes 4 minutes. Work up to 3 circuits resting for 60 seconds between circuits.
Related: Complete guide to the kettlebell overhead press
11– Kettlebell Basic Circuit 2
- Kettlebell Single Handed Swing – 30 secs each
- Kettlebell Clean – 30 secs each
- Kettlebell Lunge – 30 secs each
- Kettlebell Squat & Press – 30 secs each
- Rest 60 secs – Repeat 3 times
The same format as the workout above except using slightly more advanced exercises. Move onto this circuit once you can comfortably complete circuit #10 3 times.
Related: Stop Banging Your Wrists and Clean Like a Pro
12– Kettlebell Circuit Overload
- Kettlebell Single Handed Swing – 30 secs
- Kettlebell Clean & Press – 30 secs
- Kettlebell Lunge – 30 secs
- Kettlebell Squat & Press – 30 secs
- Repeat other side
- Rest 60 secs – Repeat 3 times
Again similar to the workout circuits above except this time you perform all the exercise on one side before changing and performing them all on the other side. You will find this circuit more difficult than the ones above because it overloads one side of the body.
Related: Are you ready for the one hand kettlebell swing?
13– Kettlebell Big Circuit
- Kettlebell Turkish Get Up – 60 secs each
- Kettlebell Single Handed Swing – 60 secs each
- Kettlebell Overhead Press – 60 secs each
- Kettlebell Racked Squat – 60 secs each
- Kettlebell Reverse Lunge – 60 secs each
- Kettlebell Sit & Press – 60 secs
- Rest 60 secs after each exercise
A circuit based workout but this time 60 seconds on each side and a rest after each exercise. So Turkish Get Ups on the left for 60 seconds then immediately onto the right for 60 seconds. Next rest for 60 seconds and then move onto the next exercise. You can make this workout even more challenging by adding in 10 burpees into the 60 second rest period.
Related: 16 Kettlebell Lunge Variations from Beginner to Pro
14– 7 Minute Kettlebell Circuit
- Kettlebell Two Handed Swings – 20 reps
- Kettlebell Bob & Weave – 20 reps
- Fast Mountain Climbers – 20 reps each side
- Repeat for 7 minutes
This workout only lasts for 7 minutes. Perform a circuit of: 20 Double Handed Swings, 20 Bob & Weaves and 20 Fast Mountain Climbers, as many times as possible in 7 minutes.
15– 7 Minute Kettlebell Circuit 2
- Kettlebell Goblet Squat – 10 reps
- Kettlebell Alternating Reverse Lunge – 10 reps
- Kettlebell Sit & Press – 10 reps
- Repeat for 7 minutes
Another 7 minute workout that uses the same format as the one above. Complete all 3 exercises as a circuit for 10 reps each. Complete as many circuits as possible in 7 minutes.
Strength Building Kettlebell Workouts for Beginners
16– Kettlebell Clean & Press Density
- Kettlebell Clean & Press – 5 reps each side
- Repeat – 15 minutes
Gain strength quickly by performing the Clean and Press for 5 reps each side, as many times as possible in 15 minutes. Once you have mastered the Clean & Press work on adding someextra weight an really challenging yourself.
17– Pressing Ladder
- Kettlebell Overhead Press – 1 rep each
- Repeat – 2,3,4,5,4,3,2,1
Using this ladder format is another way to gain strength very quickly with the Overhead Press. Begin by pressing 1 rep on each side and then 2 reps and then 3 reps, then 4 and finally 5. Next keep pressing as you work your way back down to 1 again. Once completed you will have Pressed 25 reps on each side.
Related: 3 kettlebell ladder workouts for strength
Kettlebell Core Workouts for Beginners
18– Windmill Ladder
- Kettlebell Windmill – 1 rep each
- Repeat – 2,3,4,5,4,3,2,1
Using the same format as the above workout you can build up your core strength and flexibility by increasing the amount of reps you perform each round by 1. Work up to 5 reps and then back down again if possible for a total of 25 reps each side.
Related: Master the Kettlebell Windmill Exercise with 4 Logical Progressions
19– Get Up & Plank
- Kettlebell Half Get Up – 5 reps each
- Front Plank – 30 seconds
- Repeat – 5 times
Work your core hard by performing 5 Half Get Ups on each side followed by 30 seconds of the front plank. Work up to 5 rounds and 60 seconds of front plank for each round.
20– Plank & Press
- Side Plank – 30 secs each side
- Kettlebell Sit & Press – 60 secs
- Repeat – 5 times
Begin with 30 seconds of the Side Plank on each side followed by 60 seconds of the Sit & Press. Your eventual goal is 60 seconds of the Side Plank each side and 5 complete circuits.
Related: 7 best kettlebell ab exercises
Motivational Kettlebell Workouts for Beginners
21– Movement Ladder
- Kettlebell Two Handed Swing – 30 secs / rest 30 secs
- Kettlebell Goblet Squat – 30 secs
- Kettlebell Alternating Lunge – 30 secs
- Push Ups – 30 secs
- Repeat adding an extra exercise each round
Set your timer to beep every 30 seconds. Begin by Swinging for 30 seconds. Next rest for 30 seconds. Then Swing for 30 seconds and Goblet Squat for 30 seconds. Rest for 30 seconds. Continue adding an exercise each round until you complete all 4 exercises before resting. Next come back down the ladder by removing an exercise each round from the front of the list.
22– Single Sided Movement Ladder
- Kettlebell Single Handed Swing – 30 secs / rest 30 secs
- Burpee – 30 secs
- Kettlebell Reverse Lunge – 30 secs
- Push Ups – 30 secs
- Fast Mountain Climbers – 30 secs
- Kettlebell Sit & Press – 30 secs
- Repeat adding an extra exercise each round
The same format as the workout above except this time the Swings and Lunges are one sided so you would perform the left side on the 1st round and the right side on the 2nd round and continue alternating sides throughout the workout.
Related: What kettlebell weights to use for different kettlebell exercises
23– Reps Countdown
- Kettlebell Squat & Press (Thruster) – 10 reps
- Burpee – 10 reps
- Kettlebell Sit & Press – 10 reps
- Kettlebell Two Handed Swing – 10 reps
- Push Ups– 10 reps
- Repeat – 9, 8, 7 , 6 etc
A motivational circuit that starts with you performing 10 reps for every exercise. Next complete the circuit for 9 reps, the 8 reps, then 7 reps and so on down to 1. At the end of the workout you will have completed 55 reps of each exercise, that’s a total of 275 reps. Time yourself completing the workout and see if you can finish it quicker next time.
Related: How to master the kettlebell thruster exercise
24– Single Sided Countdown
- Kettlebell Windmills – 10 reps
- Kettlebell Forward Lunge – 10 reps
- Kettlebell Sit & Press – 10 reps
- Kettlebell Racked Squat – 10 reps
- Repeat – 9, 8, 7 , 6 etc
This circuit follows the same format as the workout above except that the Windmills, Lunges and Squats are all performed on alternating sides each round. For example, 10 Windmills Left, 9 Windmills Right etc.
25– Monster Movement Ladder
- Fast Mountain Climbers – 30 sec / rest 30 secs
- Kettlebell Two Handed Swing – 30 secs
- Kettlebell Goblet Squat & Press – 30 secs
- Kettlebell Alternating Lunge – 30 secs
- Squat Thrust – 30 secs
- Push Ups – 30 secs
- Kettlebell Sit & Press – 30 secs
- Repeat adding an extra exercise each round
A demanding movement ladder that adds a new exercise into the circuit every round. Start with 30 seconds of Fast Mountain Climbers, then rest for 30 seconds. Next 30 seconds of Fast Mountain Climbers and 30 seconds of Double Handed Swings. Continue adding an exercise each round until on the final round you are performing all 7 exercise without a rest.
If you are feeling brave you can then come back down the ladder by reversing the format and removing an exercise each round.
Conclusion
When you first start training with kettlebells it is important to work on the basic exercises. The better you can become at the basics the more effective your kettlebell training will become and the less injuries you will receive.
With this selection of kettlebell workouts for beginners you now have no excuses to ever get bored or reach a plateau with your training.
Keep practicing and let me know about all your superb results 🙂
Have you tried any of these kettlebell workouts for beginners? Let me know more below…
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