Last Updated on 11 August 2026 by Greg Brookes
If you are completely new to kettlebells, you do not need dozens of exercises or complicated workouts.
I would rather see you learn a small number of simple movements properly, repeat them regularly and build confidence before moving on to Swings, Cleans and more advanced exercises.
This page gives you 5 beginner kettlebell exercises and 4 short starter workouts. It is deliberately practical. If you want the wider explanation of how to begin kettlebell training, choosing weights and developing your technique, use my separate Beginner’s Guide to Kettlebell Training.
Where Should a Kettlebell Beginner Start?
Start with movements that teach you how to hold the kettlebell, move the shoulders, hinge at the hips and squat. The 5 exercises below do exactly that without requiring a Swing, Clean or overhead Press. Learn the exercises first, then combine them into the simple workouts further down the page.
Before You Start
You only need 1 kettlebell for these exercises. The correct starting weight depends on the movement, your current strength and your training experience, so I do not like giving everybody the same number.
5 Kettlebell Exercises for Beginners
These are not the only exercises a beginner can perform. They are simply 5 movements I like because together they teach useful kettlebell skills without demanding too much technical complexity.
Kettlebell Slingshot
The Slingshot is a simple way to get used to passing the kettlebell from hand to hand while keeping the body tall and controlled.
- Keep the kettlebell close to the body.
- Stay tall rather than leaning or twisting.
- Practise in both directions.
Kettlebell Halo
The Halo introduces controlled movement around the shoulders and upper back. Use a light kettlebell and focus on a smooth circle rather than trying to make the exercise heavy.
- Keep the kettlebell close to the head.
- Keep the torso as still as possible.
- Move in both directions.
Kettlebell Good Morning
The Good Morning teaches the hip hinge slowly. Push the hips backwards while keeping the trunk controlled and feel the hamstrings load before returning to standing.
- Keep a soft bend in the knees.
- Think hips backwards rather than down.
- Use a light kettlebell and move slowly.
Single Arm Kettlebell Deadlift
This is where you begin to load the hip hinge. The Deadlift teaches you to move the kettlebell from the floor using the hips and legs while keeping the load close and controlled.
- Set the kettlebell between the feet.
- Push the hips backwards and keep the trunk organised.
- Stand by driving the hips forwards rather than pulling with the arm.
Kettlebell Goblet Squat
The Goblet Squat is one of the simplest ways to add load to the squat. Hold the kettlebell in front of the chest and use a comfortable stance and depth.
- Keep the whole foot connected to the floor.
- Let the knees track in the same direction as the toes.
- Use the deepest squat you can control rather than forcing a fixed depth.
4 Simple Kettlebell Workouts for Beginners
Learn the 5 exercises separately before turning them into workouts. When you can perform each movement comfortably, use the routines below as short practice sessions.
You do not need to race through them. Rest whenever your technique starts to deteriorate and repeat only as many rounds as you can perform well.
Workout 1: Learn the Basics
- Slingshot: 10 each direction
- Halo: 5 each direction
- Good Morning: 8 reps
- Rest as needed
- Repeat 2 to 3 rounds
Workout 2: Add the Deadlift
- Slingshot: 10 each direction
- Halo: 5 each direction
- Good Morning: 8 reps
- Single Arm Deadlift: 5 each side
- Repeat 2 to 3 rounds
Workout 3: Add the Squat
- Slingshot: 10 each direction
- Halo: 5 each direction
- Good Morning: 8 reps
- Single Arm Deadlift: 5 each side
- Bodyweight Squat: 8 to 10 reps
- Repeat 2 to 3 rounds
Workout 4: Full Starter Circuit
- Slingshot: 10 each direction
- Goblet Squat: 8 reps
- Halo: 5 each direction
- Single Arm Deadlift: 5 each side
- Rest 60 to 90 seconds
- Repeat 2 to 4 rounds
How a Beginner Should Progress
There is no need to keep adding new exercises every week. Repeat the same basic movements and make them better.
- Learn each exercise separately.
- Complete 2 good rounds of a workout.
- Build gradually towards 3 or 4 rounds.
- Improve control and range before increasing the kettlebell weight.
- Only add the Swing after your hip hinge and Deadlift are reliable.
For most beginners, 2 or 3 kettlebell sessions per week is plenty. Leave recovery days between sessions, particularly when you are new to resistance training.
When the Deadlift and hip hinge feel natural, the next major skill I would learn is the Kettlebell Swing. You do not need to rush there.
Related Beginner Guides
Frequently Asked Questions
What are the best kettlebell exercises for a beginner?
I like to start with simple exercises that teach the main skills without too much complexity. Slingshots, Halos, Good Mornings, Deadlifts and Goblet Squats give you a useful foundation before progressing to more technical movements.
Should a beginner start with kettlebell swings?
Not necessarily. I prefer to teach the hip hinge and Deadlift first. Once you can control that movement consistently, the Swing becomes a logical progression.
How often should a beginner use kettlebells?
For most beginners, 2 or 3 sessions per week is enough. Start conservatively, allow recovery between sessions and increase training only when you are recovering well.
How long should a beginner kettlebell workout be?
It does not need to be long. A short session containing a few exercises for 2 to 4 controlled rounds can be plenty when you are learning. Quality matters more than extending the workout.
What kettlebell weight should a beginner use?
There is no single correct starting weight for everybody. Your current strength, the exercise and your experience all matter. Use a load that allows good technique and see my separate starting-weight guide for more detail.
What should I learn after these beginner workouts?
Once your hinge and Deadlift are reliable, I would normally introduce the Two-Handed Swing. From there you can gradually add Rows, Lunges, Presses, Cleans and other exercises as your movement skills improve.
Hello my name is Timm iam just starting out with kettlebells and looking for a great way to get in shape and lose some
weight hope your kettlebell workouts will help..
saw your workouts on the internet after looking at lot of other one’s and took yours to try..
Dear Greg,
Absolutely invaluable training video here. And for free to boot! Thank you! I was sloppily swinging a 45lb kettlebell until I found you. Deloaded to a 20lb kettlebell and followed your beginners workout 1 to 4 with 2 minutes rest between videos and I was done! However, applying the knowledge that you share on how to use proper form to lift and swing the kettlebell, I noticed less fatigue and pain on my lower back. Something that I was struggling with even at the 20lb kettlebell. Thanks!
I was looking for a Tabata workout and fluked onto your kettle bell site. I have seen kettlebells being promoted on TV shows and to be honest thought they were another exercise fad. My mind has been changed thanks to your website. I really respect and appreciate your approach of slow and control. You seem to have answered and explained every question I might have. I am excited about adding a kettlebell into my fitness routine. I have been recovering from a meniscus tear and ACL scarring = weight gain. Thanks again for the best information on kettlebell fitness
Very helpful and informative, These are good exercises to start. Hopefully, in future I will be able to benefit from the advance exercises.
Very helpful and informative, Thank you.
that was wonderful demonstration.illustrated in a way everyone can understand.i intend to start keeping in mind yr demo.thanks a lot.Pl.keep up the good work.
Great demonstration. Explains each exercise well. I have kettlebells but they are 5, 10, 15 weights. Which should I use as I am 69 trying to loose weight, haven’t exercise before? I do have bone on bone kneed and a bad back.
Thanks for your help.
If you have back issues Eveline, then I recommend you find someone who can help you one-on-one.
hi greg i’ve been using a weight vest what are the best kettle bells exercises to feel the benefit many thanks
The biggest I have right now is a 15 lb kettlebell, is that good enough for me being a beginner ? (At least for a little while?) Or should I go buy a 20 or 25 lb one?
Anything is enough to get started Jasmin but you will be needing a 25lb kettlebell soon 🙂
Hi Greg, I want to start your beginner Kettlebell Circuit. However at this time I can not complete the Slingshot as I cannot reach behind my back enough to grasp the weight to make the full rotation. Is there something you can recommend to do instead of those to keep the circuit complete until I reach the stage I can reach behind me?
There is no real substitute Wayne, I’d work on your shoulder mobility and just miss out the slingshot exercise.
Hi,
I’ve been looking for the best version of a workout program. Im wondering if you have anything for pregnancy/after pregnancy workouts with kettle bells to follow?
Thanks!
I want to use the kettlebell to firm up and loose weight – cannot wait to receive the workouts
Hi, Greg
I don’t want to loose weight, I want to be fit and have good shaped body will kettlebell do it for me,
Hi Greg!
First of all, I would like to thank you for doing an amazing job. Your explanations are very clear and your videos are awesome.
I only have one question:
How long should we follow this routine before we jump to the next one? Or it depends on how well do we adapt to them or as you say, master them?
Thank you in advance.
Yes Lilian, once you can perform the workout for 3 circuits with only 60 seconds rest in between you can move on to the next workout.
Hi Greg,
I have a slip disc a year back and now I am trying to get back in shape.May I please know which kettlebell exercise is safe for me to do and which to avoid? I want to do the 4min tabata to lose weight as well.Thank you.
Hello Ramiah, if you have had a slipped disc then I recommend that you seek out someone who can monitor you as you exercise one-on-one because many exercises will aggravate your back if performed incorrectly especially the kettlebell swing.
Hi greg
Fractured my metatarsal in August and am 90% recovered. I’m hoping to pick up the kettlebells. Any recommendation for kettlebell exercises for limited mobility？
Thanks.
Sorry to hear about your foot Nina, you can try some of these floor based exercises and you can also use the kneeing overhead press with a cushion underneath your shins to protect your feet.
Thank you so much for all of the info that you provide! I’m a 40 year old male that has zero experience in weights (cardio only), and I just purchased a 35 lb kettlebell as I would like to build muscle/tone and continue to lose weight. I think that it is probably too much as I can only lift it above my head about 3 times and that is very difficult and I can only do the halo a couple of times as well. Would you recommend that I start with a 25lb or should I go less? Any input would be most helpful. Thanks again!
Yes Guido, the 35lb will be good for the single arm deadlift but you will need a 25lb for the halos and probably goblet squats. Best of luck
Hi Greg
Just bought some kettle bells.
Was thinking for Cardio I should really start running for weight loss..but I hate running and don’t like treadmill! Also bought a step, will this be enough for cardio? Have a supply of weights and bands at home too!!
Yes Mary, you can get your cardio from the kettlebell circuits. Try the ones on this page, 3 circuits with a 60 second rest in between each circuit is your goal.
how heavy should the kettlebell be for beginners?
Hello Roberta, For women usually 8kg or 12kg, you can see my buying and choosing kettlebells page for more details
Hi! Greg,
Read good things about the KB exercises suggested by you that
I intend to start KB begginers exercises circuit 1. Please clarify the following –
A. Is this circuit a full body workout? Does it hit all the major muscles (upper and lower)
B. KB excercises are considered as cardio or strength training exercises?
C. Once I finish 3 repitions of circuit 1, can I do 15 minutes of cardio (treadmill, stationery bike or elliptical) if KB exercises are considered as strength training exercises.
D. Cardio should be done before doing the circuit or after.
E. If KB excercises are considered cardio, how much calories are burned if one does 3 repitions of circuit 1.
I am a 47 year old female, looking at burning fat and getting toned. I am regular to the gym and on alternate days do strength training ( work on 2 muscles/session) and cardio.
Hello Namrata, I’ve answered your questions below:
A. Yes
B. Most kettlebell circuits are a combination of strength endurance
C. Yes but you will have been working your cardio hard already so it is not necessary
D. Afterwards
E. This varies from one person to the next based on intensity
Enjoy the workouts.
Thank you, Greg.
I have started circuit 1, 3 times a week and I am enjoying! I hope to progress to circuit 2 in a couple of weeks time.
I will follow your instructions religiously and get back to you as and when I achieve my target.
Good luck to me 🙂
Regards
Namrata
Hi Greg
I’m a nearly 63 year old woman and have been running (including marathons) for 6 years. I know as you age it’s really important to work on body strength but I hated going to the gym. I started this week doing your beginner exercises with a 4kg kettlebell – I don’t want to risk injuries at this early stage – and I do 16 mins a day at home and I’m loving it. Maybe 16 mins is not enough though and with that I’ll stop procrastinating and do my routine.
Marty from Mons in Belgium
A friend told my about your kettle-bell training exercises program. I’m a beginners user of your kettle-bell training exercises program and I’m love it.
Thanks
Mike
Hi Greg! Thank you for share it!!!! I´m from Costa Rica. I’m starting to work out and I have to do it at home because of my job and kids. Your guide has been very helpful for this beginning. I have lost 10 kg in 3 months.
Greg
Thanks enormously for making these videos available. I have recently commenced on a quest to lose weight and get fit. I started following your videos in earnest this week. I’m using the 8kg kettlebell (struggled a little at first but persisted) and am managing three sets of the exercises well. Have lost 7kg in three weeks – pretty chuffed. Walking the dogs nearly every day (which they love) and not making excuses for bad weather, having bought them and myself raincoats! 🙂
I didn’t think I would ever say I enjoyed exercise for exercise sake, but have a sneaking suspicion I am beginning to.
Honestly can’t thank you enough.
Warm regards from Australia.
Deb
Hi Greg, I’ve already lost 6 stone and along my journey I have added various exercises to my routine, it’s only recently I found kettlebells and feel confident enough to start and lose the remaining 4 stone I need to thanks to your website and all the exercises, I know that I can follow the plans safely now I have your excellent tutorials to follow, thank you so much for all the hard work you put in to helping people.
Congratulations on your successful fat loss, keep me updated on your future results and let me know if you ever need anything.
Congratulations Miss-T on such terrific weight loss. Whilst it’s difficult to be motivated to start, it’s much harder to persist … and you obviously have. I sincerely hope you reach your goals. Be proud!!!
Greg, this is awesome. I’ve just picked up my first kettlebell at the gym today and worked through three circuits of workout one with a 12kg kb.
Pleasingly I found that it wasn’t overly challenging so it is great to start building confidence with the kettlebells. It’s so much nicer than using a barbell that I can hardly describe it!
Heart rate was up and stayed up so this is a definite winner for me. On to workout two.
Brilliant, well done Jason, keep up the good work!
Hi Greg,
I’m a beginner & a bit confused which exercise set to follow, the 5 exercises & workouts listed above or the ones int the 10 Best Kettlebell Workouts in the download?
Would really appreciate it if you could let me know.
Thanks.
Start with these 5 Tony and then progress to the 10 Best Kettlebell Workouts Download.
Hi Greg. I am a 49 year female & very physicaly fit but lack some upper body strength. So I invested in some kettlebells & I am LOVING your website & e-mails
In “Good Morning” exercise, you write “As you hinge forwards you take a nice breath OUT and then as you return to the upright position you breathe in again.” I think it is mistake. When we do powerful “push” such as kettlebell swing out (from the bottom position), or squat stand-up (from the bottom position), we need to exhale, powerfully, even involving some voice (to increase pressure in lungs & to involve ABS and all core muscles). And when we do less-powerful opposite (such as hinge forward, or swing down, or squat down) we should do more relaxed inhale.
Hello Fuad, the load that you are using affects how you should breath during an exercise because the diaphragm can also act as a stabiliser. I’ve written more about breathing during exercise here
Hi Greg,
These are amazing for beginners and not only: as a great warm-up.
My only concern is “rest for 30 – 60 seconds”. I think it cannot be strict rule. So, here what I do now, I started 2 months ago:
0) 17 minutes (2.5km) warm-up slow-run (jogging)
1) Workout 1, 3 sets
– 3 minutes resting between sets (started with 4 minutes rest)
– I started with 12kg and now with 16kg
– I started with body-weight squats and now with 8kg squats
– I can increase weight to 20kg but I feel Halo would be hard; and I do Halo 10+10 now (started with 1+1 10 times)
And it is only warm-up!!! 3 minutes rest between sets (started with 4); I can increase to 2 minutes, but now more. I feel muscles got hit on 2nd and 3rd day (especially legs).
2) after 5-6 minutes rest, I do *perfect* swings with 20kg, 5 sets of 10-12, with 2 minutes rest.
So, now, the question is: of course I can decrease weight and decrease interval between sets… but then it will look like cardio. I can just run with no weight, and zero-weight kettlebell. Same as swing with zero weight and 2000 reps indeed, what is the benefit then?
Note Workout 1 is just warm-up to me, and and I cannot move to higher weight because of arms (Halo). And my breathing becomes so rapid at set 2 and 3 that I do 2-breath-in-out for 1 squat, so that it is hard enough workout for me, and I need 3 (al least 2) minutes rest between workouts. I am 53.
Thanks,
Hi.Love your suggestions.I am from Puerto Rico a Caribbean island.I had been doing k/b on my own cause I don’t know nobody who give training here..As a fact I am the only one in my gym who use the K/b. I swing with a 20 pounds k/ b and sometimes with a 35 pounds.I do a routine of 1 hour once a week. All my routines are from Instagram and now you.I am a 61 years vegan lady who fall in love with the k/b.My goal? Do the Turkish movement from the floor and up.Since 2 years I have been doing k/b I still afraid of doing it without making the ridiculous.Thanks for your post.
Great exercises I’ve just started using kellbells after many years without going to a gym, and these are very good for getting me back into the swing of things – I only have a 10kg weight but its proved a good starting point as I am 52 but I am already varying the beginner exercises with others to spice things up a bit – moving onto a 16kg soon. I really like the kettlebell its very suitable for exercise at home and these are very easy to fit into a busy life.
I am 66 now; I have a 20#, 25# and a 35# kettlebell set. I have tried to do too much with them, and I quit until now. Awhile back I bought a 10#..and that’s what I will start with, with the 5 exercise set to hopefully re-build my skills. I have NO access to a local trainer in this area, so I am on my own to re-learn what I did know, to resume using kettlebells. I’m 30-35 pounds overweight, I am active, swim daily at a local pool, during adult swim time. And I walk a lot. I just want to get in better shape for daily living. And, now and then, I do charity 5Ks.
Thanks for the workouts. I have been looking for lightweight exercises to start with since i had major abdominal usrgeries several years ago. This will work great buidling my core back.
Hi Greg,
I would like to start getting fit again, but I can not do squats because I have bad knees(misplaced knee caps). Do you know of any exercises that I can do in place of squats?
Thank you so much for sharing your knowledge,
Becci
Yes Becci, the kettlebell swing will be a good start as there is less of a knee bend than the squat. You can find out more about exercises for those with bad knees here
So glad to see this question and the follow up answer. I too have bad knees and am a beginner to k/b. So excited to get started!
I have started with Kettlebells and am currently on the 2nd circuit. I had a question, I can see that in the 1st circuit there are 10 bodyweight squats and in the 2nd there are 20 which is a good progression but the 3rd has again 10 bodyweight squats while the 4th has 20 goblet squats. Was just wondering if the 3rd should have 10 goblet squats as that sounds a better progression.
Hi Arunava, I’m pleased to hear you are enjoying the 4 minute circuits, yes the progression is correct due to the active recovery in between the 10 goblet squats.
Ive just bought a 6kg kettlebell and am not sure if its too heavy as I am new to ketlebell workouts. Would a 4kg be too light ?
Hi Jo, I’d usually recommend an 8kg kettlebell due to the full body exercises you will be performing but a 6kg will be a good start.
Hi, Greg
I’m excited to begin but nervous about the Goblet Squats. I had my left knee replaced last September and can bend it but I’m not sure about doing squats. Suggestions?
Kathy
I completely understand Kathy, you will want to start without the kettlebell for the squats. I’ve written more on fixing bad knees here.
Kathy, I have had both knees replaced and I’m ok doing squats. They may not be as deep as I would like but it’s better than not squatting……
Just make sure to keep your weight back on your heels and your not pushing your knees in front of your toes, only go as deep as you feel comfortable until you build your confidence up, your replaced knee is probably stronger than it was before your operation
Good luck and let us know how your getting on
Currently I have a 5lb, 10lb, 15lb kb should I do these exercises with the 15lb kb?
Yes Tamiko the 15lb kettlebell would be a good start. I’ve got more on the correct size kettlebells to use here.
Hi Greg…great site, cant wait to get started…. just want to clarify something first. On day one I am to do circuit 1, 3 times yes? (Ie for a total of 12mins, not including any rest period) ….if I can do that then I move straight on to circuit 2, 3, 4 etc….. So theoretically the workouts will total 48mins (minus rest periods)… Ie 12mins per round (4mins per circuit x 3reps) x 4 circuits = 48mins, yes? thank you!!
Almost Laura, when you can complete circuit 1, 3 times move on to circuit 2 on the NEXT day. So no more than 12 minutes per day.
Enjoy the workouts.
Year past surgery (aortic aneurysm), 72 male….new to kettleball. Just now achieving 10 push ups in the morning, and 10-15,000 steps per day. I think kettleball will suit me perfectly. Should I start with 12 kg and same routine as provided here?
tks
Hi Mike, yes these 5 exercises are a good place to begin. Take it steady and see how you get on.
The 12kg will be easier for some exercises, deadlift, and more difficult for others, the halo. Enjoy!
Hey, this is amazing thank you for this.
I just have one question as I am very new to reps and circuits.
Do I do 3 circuits of each Workout per day? 3-5 days a week
I want to do mon-Friday (so 5 Days workouts)
So that would be 3 reps each workout 1-4 per day?
Yes Zark you would repeat each circuit up to 3 times. When you can comfortably complete the circuit 3 times you can then move on to the next workout.
Everyone responds to exercise differently so you can try 5 times per week and see how you feel. Take an extra day off if you need too.
Best of luck.