Last Updated on 18 August 2026 by Greg Brookes
This 7 minute kettlebell circuit is a simple conditioning workout built around 3 movements: kettlebell swings, kettlebell bob and weaves, and fast mountain climbers.
The aim is to move through the 3 exercises repeatedly for 7 minutes while keeping the technique controlled. The infographic below shows the complete workout at a glance.
Workout: complete 20 double-handed kettlebell swings, 20 kettlebell bob and weaves and 20 fast mountain climbers, then repeat the circuit for 7 minutes.
7 Minute Kettlebell Circuit
- 20 Double-Handed Kettlebell Swings
- 20 Kettlebell Bob and Weaves
- 20 Fast Mountain Climbers
- Repeat for 7 minutes
Move at a pace you can maintain without letting the swing turn into a squat or allowing the mountain climbers to become uncontrolled.
Beginner Option
If 20 repetitions per exercise is too much, start with 10 reps of each movement and take a short rest at the end of each round. You can also reduce the total workout to 5 minutes and build towards the full 7 minutes over time.
How to Use This Workout
This works well as a short standalone conditioning session or as a quick finisher after a strength workout.
The workout should feel challenging, but the goal is not to rush through poor repetitions. If your swing technique starts to deteriorate, slow down, reduce the reps or take a short break before continuing.
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