The 10 Kettlebell Workouts I Recommend Most

I first published this page more than 15 years ago using workouts that I had taught in my kettlebell classes.

At the time, the page included 25 different routines. Many were challenging circuits designed for experienced kettlebell users who enjoyed training hard in a group environment.

My approach to training has changed since then.

I still enjoy a tough kettlebell circuit, but I no longer believe that every workout needs to leave you exhausted. Strength, movement quality, sensible progression and adequate recovery are just as important as working up a sweat.

So, I have reduced the original collection to 10 kettlebell workouts that better represent how I would structure training today.

Each workout uses a different format. You will find circuits, ladders, intervals, density training, strength work, an EMOM and even a workout using a pack of playing cards.

More importantly, I will explain why you might choose each format and what it is designed to achieve.

Choosing the Right Kettlebell Workout

Here is a quick guide to help you choose.

Before You Begin

Most of these workouts are designed for people who already understand the basic kettlebell exercises.

You should be comfortable with the deadlift, swing, goblet squat, row, reverse lunge and overhead press before attempting the more demanding sessions.

Only include more advanced exercises such as the snatch, high pull, Turkish get-up or thruster if you have already practised them separately.

Choose a kettlebell that allows you to maintain good technique throughout the workout. You should never have to fight through poor repetitions simply to finish.

For most people, one of these workouts will be enough for a complete training session. There is no need to stack several of them together.

Some workouts will suit you better than others. Your experience, goals, available kettlebells and how well you have recovered should all influence your choice.

Why the Workout Format Matters

The exercises are only one part of a workout.

How you arrange the exercises, repetitions, rest periods and sets will change the effect of the session.

For example, several sets of overhead presses with plenty of rest will help develop strength. The same presses performed quickly inside a circuit will become more cardiovascular and may require a lighter kettlebell.

Neither approach is necessarily better. They simply serve different purposes.

I have a separate guide explaining the main kettlebell workout formats in more detail. On this page, we will concentrate on putting those formats into practice.

1. The Perfect Pair

FormatPaired exercises Best forSwing conditioning and full-body fitness Time10 to 15 minutes LevelIntermediate to advanced

The Perfect Pair was one of the most popular workouts from the original collection.

It combines just 2 exercises: the two-handed kettlebell swing and the push-up.

I have used this challenge with hundreds of subscribers over the years, and many have successfully completed the full workout.

The Workout

Begin with:

• 20 two-handed kettlebell swings
• 10 push-ups

Continue performing 20 swings each round while reducing the push-ups by 1 repetition:

• 20 swings and 9 push-ups
• 20 swings and 8 push-ups
• 20 swings and 7 push-ups

Continue until you finish with:

• 20 swings
• 1 push-up

By the end of the workout, you will have completed:

• 200 kettlebell swings
• 55 push-ups

Rest briefly between rounds whenever necessary.

Those looking for an additional challenge can try to complete the full workout in under 10 minutes, but good technique should always take priority over speed.

Why Use Paired Exercises?

Pairing 2 exercises keeps the workout simple and easy to remember.

The swing targets the hips, glutes and hamstrings, while the push-up works the chest, shoulders, triceps and core.

Alternating between different movement patterns also allows one area of the body to recover while another is working.

The mistake is choosing 2 exercises that compete with one another. Pairing overhead presses with push-ups, for example, would quickly overload the same pressing muscles.

Make It Easier

If 20 swings per round is too much, begin with either:

• 10 swings per round
• 15 swings per round

You can also perform the push-ups with your hands raised on a bench or solid box.

The format remains exactly the same. Only the number of swings or the push-up variation changes.

Make It Harder

Aim to complete the full 200 swings and 55 push-ups in under 10 minutes.

You could also use a slightly heavier kettlebell, but only once you can complete every swing with consistent technique.

Do not increase the kettlebell weight and chase a faster time during the same workout.

2. Take Five Kettlebell Circuit

FormatDescending repetition circuit Best forFull-body conditioning Time15 to 25 minutes LevelAdvanced

Take Five is another workout that I originally used with my kettlebell classes.

It combines 5 exercises with a descending number of repetitions. The first round contains the most work, and each round becomes shorter as fatigue begins to build.

This is a demanding workout intended for experienced kettlebell users. You can reduce the repetitions or replace the snatch if the original version is beyond your current ability.

The Workout

Perform the following exercises:

• Goblet squat
• Kettlebell snatch
• Reverse lunge
• Push-up
• Two-handed swing

Use the following repetition sequence:

• Round 1: 20 repetitions
• Round 2: 15 repetitions
• Round 3: 10 repetitions
• Round 4: 5 repetitions

For the snatch and reverse lunge, complete the prescribed number of repetitions on each side.

For example, during the first round you would perform:

• 20 goblet squats
• 20 snatches on the left
• 20 snatches on the right
• 20 reverse lunges on the left
• 20 reverse lunges on the right
• 20 push-ups
• 20 two-handed swings

Rest between exercises or rounds whenever necessary.

Across the complete workout, you will perform:

• 50 goblet squats
• 50 snatches on each side
• 50 reverse lunges on each side
• 50 push-ups
• 50 two-handed swings

Why Use Descending Repetitions?

Descending repetitions work well during demanding circuits because the workload reduces as you become tired.

The opening round requires careful pacing. Starting too quickly will make the later exercises and rounds much harder than they need to be.

This format is useful for conditioning, muscular endurance and learning how to manage your effort across a longer workout.

It is not designed as a pure strength workout. The high repetitions and limited recovery make the session increasingly cardiovascular.

Not Ready for High-Repetition Snatches?

You should only use the snatch if your technique remains reliable as you become tired.

You can replace it with:

• Kettlebell high pulls
• Kettlebell cleans
• One-handed swings

The high pull is the closest replacement because it keeps the explosive hip movement and pulling action without taking the kettlebell overhead.

Do not try to learn the snatch during this workout. Become comfortable with the exercise separately before adding it to a high-repetition circuit.

Make It Easier

Begin with 3 rounds:

• Round 1: 15 repetitions
• Round 2: 10 repetitions
• Round 3: 5 repetitions

You can also use a lighter kettlebell, replace the snatch or take longer rests between exercises and rounds.

Make It Harder

The original workout is already demanding.

Once you can complete it with consistent technique, you could:

• Begin with 25 repetitions
• Reduce your total rest time
• Use a slightly heavier kettlebell

Change only one of these variables at a time.

3. Pressing Strength Ladder

FormatStrength ladder Best forBuilding overhead pressing strength Time15 to 25 minutes LevelIntermediate

Not every kettlebell workout needs to be a fast-moving circuit.

This strength ladder uses low-repetition sets, regular changes of side and plenty of time to reset between presses.

The aim is to accumulate quality repetitions without exhausting one arm in a single set.

The Workout

Clean the kettlebell into the rack position and perform:

• 1 press on the left
• 1 press on the right
• 2 presses on the left
• 2 presses on the right
• 3 presses on the left
• 3 presses on the right
• 4 presses on the left
• 4 presses on the right
• 5 presses on the left
• 5 presses on the right

This completes 1 ladder.

Rest for 90 to 120 seconds before beginning again.

Complete 2 to 3 ladders, depending on the kettlebell weight and how well your pressing technique holds together.

You can place the kettlebell down between sides or rungs whenever needed. Take enough time to reset your grip, rack position, breathing and posture before each set.

Why Use a Strength Ladder?

Strength is partly a skill.

You need to practise producing tension, creating a stable base and pressing the kettlebell along the same efficient path each time.

The ladder allows you to repeat this process without performing one long set that gradually becomes untidy.

Changing sides after every rung also gives the opposite arm time to recover. In many ways, you are performing several sets of 1, 2, 3, 4 and 5 repetitions rather than one continuous set of 15.

This allows you to accumulate useful volume while avoiding the exhaustion that would come from trying to perform all 15 repetitions without stopping.

Using the Strict Press and Push Press

Begin each rung with the strict overhead press.

As the repetitions become more demanding, you can use the push press to complete the final 1 or 2 repetitions.

The hardest part of a strict press is often getting the kettlebell moving from just below shoulder height. This is sometimes referred to as pressing out of the hole, where you are at a mechanical disadvantage.

The small amount of assistance from the legs during the push press helps the kettlebell move through this sticking point. You can then finish the press overhead under control.

For example, during the final rung you might perform:

• 3 strict presses
• 2 push presses

This allows you to extend the set without repeatedly forcing poor-quality strict presses.

The push press should remain deliberate. Do not wait until your posture has collapsed or you are unable to control the kettlebell safely.

Make It Easier

Finish the ladder at 3 repetitions:

• 1 press on each side
• 2 presses on each side
• 3 presses on each side

Complete 2 to 3 ladders.

You can also use the push press earlier in each rung or use it for every repetition until your strict pressing strength improves.

Make It Harder

Progress by changing only one variable:

• Use a slightly heavier kettlebell
• Complete an additional ladder
• Perform more of the repetitions as strict presses
• Reduce how often you need to use the push press

Do not rush the transitions or shorten the rest simply to make the workout feel more difficult.

Other Exercises That Work Well With Strength Ladders

The same format can also work well with exercises that require genuine strength and benefit from low repetitions, including:

• Pistol squats
• Pull-ups

The important principle remains the same: perform small sets, reset properly and accumulate quality repetitions without exhausting yourself in one go.

4. The Kettlebell Workout Test

FormatRepeatable benchmark Best forFitness, pacing and movement quality Time20 to 30 minutes LevelIntermediate to advanced

A benchmark workout gives you something repeatable to measure.

The purpose is not to compare your result with somebody else. Your kettlebell weight, body weight, exercise technique and training experience will all influence your score.

The useful comparison is with your own previous result.

This workout uses 3-minute blocks to test the main movement patterns. You can then repeat it every 4 to 6 weeks to see whether your repetitions, control and pacing have improved.

The Workout

Perform each exercise for 3 minutes.

Rest for 1 to 3 minutes before moving on to the next exercise.

Alternate between lower and upper-body exercises as you work through the list:

• Hip hinge: One-handed swing or kettlebell snatch
• Horizontal push and core: Push-up
• Knee bend: Reverse lunge or goblet squat
• Pull: Supported one-arm row
• Optional final exercise: Choose according to your goal

For the fifth exercise, you could use:

• Turkish get-up
• Sit and press
• Clean and press
• Thruster
• A second exercise from one of the main movement patterns

Choose the fifth exercise before your first test and keep it the same whenever you repeat the workout.

How to Manage Unilateral Exercises

Always begin on your weaker side.

Perform a manageable number of repetitions, change sides and then match the same number with your stronger side.

For example, during the 3-minute snatch test, you might perform:

• 12 snatches on your weaker side
• 12 snatches on your stronger side
• 10 snatches on your weaker side
• 10 snatches on your stronger side
• Continue changing sides until the 3 minutes have finished

Never perform more repetitions on your stronger side.

Use the same approach for the one-handed swing, reverse lunge, supported row and any other unilateral exercise.

This prevents the stronger side from increasing the score while the weaker side falls further behind.

Choosing Your Rest Periods

Rest for between 1 and 3 minutes after each exercise.

The amount of rest depends on what you want to test.

A shorter rest period makes the workout more cardiovascular and tests your ability to recover between exercises.

A longer rest period allows you to produce a stronger performance during each individual movement pattern.

Neither option is wrong, but you must keep the rest periods the same each time you repeat the test.

For example, if you rest for 2 minutes between exercises during your first test, use the same 2-minute rest when you test yourself again.

Why Use a Workout Test?

Repeating the same workout can reveal improvements that are easy to miss during ordinary training.

You may:

• Complete more repetitions
• Maintain a steadier pace
• Establish a new baseline using a heavier kettlebell
• Improve your technique
• Feel less exhausted at the end

Technique remains more important than the final score.

Stop counting repetitions once the quality of the exercise begins to deteriorate. Poor repetitions performed during the final seconds should not be treated as progress.

Recording Your Results

Record:

• The kettlebell weight
• The exercises selected
• Repetitions completed for each exercise
• Rest taken between exercises
• Any exercise substitutions
• How the workout felt

For unilateral exercises, record the repetitions completed on each side.

Your stronger side should always match the weaker side rather than exceed it.

Make It Easier

Reduce each working period to 2 minutes.

You can also:

• Use the one-handed swing instead of the snatch
• Perform incline push-ups
• Use goblet squats instead of reverse lunges
• Rest for the full 3 minutes between exercises
• Complete only the first 4 movement patterns

Make It Harder

Keep the original structure and improve your result with the same kettlebell.

You could aim for:

• More controlled repetitions
• Better pacing across the 3 minutes
• Fewer unnecessary pauses
• Improved technique
• The same result with less perceived effort

Once you increase the kettlebell weight or change an exercise, you have created a new version of the test and should record a fresh baseline.

The important point is consistency. Use the same exercises, kettlebell, timings and rest periods whenever you want to make a meaningful comparison.

5. 15-Minute Kettlebell Density Workout

FormatDensity training Best forEfficient full-body training Time15 minutes LevelIntermediate

Density training measures how much quality work you can complete within a fixed period.

Rather than racing through the workout, you work at your own pace and keep cycling through the exercises for 15 minutes.

Rest whenever necessary, but keep the workout moving and record how much you complete.

The Workout

Complete the following exercises:

• 10 goblet squats
• 8 supported rows on the left
• 8 supported rows on the right
• 5 clean and presses on the left
• 5 clean and presses on the right

This completes 1 round.

Continue cycling through the exercises for 15 minutes, resting whenever required.

Record the number of complete rounds plus any additional repetitions.

For example, you might finish 4 complete rounds plus 10 goblet squats and 8 rows on the left.

When you repeat the workout, try to complete slightly more work within the same 15 minutes.

Choosing Your Kettlebell

The clean and press will probably determine which kettlebell you use.

Choose a weight that allows you to complete 5 clean and presses on each side with good technique, even during the later rounds.

The goblet squats and rows may feel relatively comfortable at first, but the accumulated volume will gradually make them more demanding.

Begin on your weaker side for the supported row and clean and press.

Why Use Density Training?

Density training gives your workout a clear time limit.

You know that the session will last for 15 minutes, regardless of how many rounds you complete.

It is also easy to measure progress. When you repeat the workout, you may:

• Complete more rounds
• Take fewer or shorter rests
• Move more smoothly between exercises
• Perform the same amount of work with better technique
• Use a slightly heavier kettlebell

More work only counts as progress when the quality of the exercises remains the same.

There is no benefit in rushing the repetitions, shortening your range of movement or allowing your technique to deteriorate simply to improve your score.

Work at Your Own Pace

Density training is not the same as performing every exercise as quickly as possible.

You control the pace.

You may move directly from one exercise to the next during the early rounds, then begin taking short rests as fatigue develops.

The objective is to find a sustainable rhythm that allows you to keep returning to the exercises without completely exhausting yourself.

Starting too quickly will usually result in longer rests later in the workout.

Make It Easier

Reduce the workout to 12 minutes.

You can also reduce the repetitions to:

• 8 goblet squats
• 6 supported rows on each side
• 3 clean and presses on each side

Take as much rest as needed while maintaining good technique.

Make It Harder

Extend the workout to 20 minutes.

Alternatively, keep the 15-minute limit and try to complete slightly more work than during your previous attempt.

Only increase the kettlebell weight once you can complete every round with consistent technique.

Change one variable at a time. Do not increase the time, weight and repetition targets all at once.

6. 4-Minute Kettlebell Circuits

FormatTimed circuit training Best forFull-body conditioning and workout variety Time14 to 16 minutes LevelIntermediate

These 4-minute circuits were always one of my favourite formats to use with my kettlebell classes.

Each exercise lasts for 1 minute, divided into 30 seconds on each side. The working periods are long enough to create some fatigue, but short enough to keep the workout moving and maintain your interest.

All you need is an interval timer set to beep every 30 seconds. Each beep tells you when to change sides or move on to the next exercise.

The Workout

Set your timer for 30-second intervals. Complete:

One-handed swing

• 30 seconds on your weaker side
• 30 seconds on your stronger side

Reverse lunge

• 30 seconds on your weaker side
• 30 seconds on your stronger side

Kettlebell clean

• 30 seconds on your weaker side
• 30 seconds on your stronger side

Squat and press

• 30 seconds on your weaker side
• 30 seconds on your stronger side

This completes 1 four-minute circuit.

Rest for 60 to 90 seconds and repeat for a total of 3 circuits.

Why Use a Timed Circuit?

Using time rather than repetitions allows everyone to work at their own pace.

A more experienced kettlebell user may complete more repetitions during each 30-second period, while somebody less experienced can move more slowly or pause when necessary.

The frequent changes of side and exercise also help keep the workout interesting. Just as one movement begins to feel tiring, the timer beeps and you move on.

The aim is to keep the heart rate elevated while spreading the workload across different movement patterns. This circuit alternates between:

• Hip hinge
• Knee bend
• Hip hinge
• Knee bend and push

The clean separates the reverse lunge from the squat and press, preventing 2 demanding leg exercises from being placed directly together.

Keep the Transitions Quick

You should be ready to change sides or exercises as soon as the timer beeps.

Taking 5 or 10 seconds to organise yourself after every interval can remove a large amount of the working time.

Practise the exercise order before you begin and place the kettlebell where you can reach it easily.

The objective is not to rush the exercises. It is to make the transitions smooth enough that the kettlebell keeps moving and the workout maintains its rhythm.

Repeating the Circuits

You can repeat the same 4 exercises for all 3 circuits.

This makes it easier to measure your pacing and notice whether your repetitions begin to fall during the later rounds.

Alternatively, you can create a different 4-minute circuit for each round.

The combinations are almost endless, but the exercises should move together logically. Avoid placing several exercises that exhaust the same muscles directly after one another.

Each circuit should also contain exercises that you can perform confidently as fatigue develops.

Make It Easier

For each exercise, perform:

• 20 seconds on your weaker side
• 20 seconds on your stronger side
• 20 seconds to rest and prepare for the next exercise

This keeps each exercise block at 1 minute and the complete circuit at 4 minutes.

Replace any exercise you have not yet mastered with a simpler variation.

Make It Harder

Increase the working time to:

• 40 seconds on the weaker side
• 40 seconds on the stronger side

This creates a circuit lasting 5 minutes and 20 seconds.

You can also shorten the rest between circuits or use a slightly heavier kettlebell.

Change only one variable at a time. Longer working periods will create considerably more fatigue, particularly during the squat and press.

The main aim is to keep the kettlebell moving, make the transitions quickly and enjoy the workout.

7. Kettlebell Flow

FormatKettlebell flow Best forCoordination, conditioning and smooth transitions Time15 to 20 minutes LevelIntermediate to advanced

Kettlebell flows connect several exercises so you can move from one to the next without pausing or putting the kettlebell down.

This workout is taken from my Kettlebell Flows programme and has always been a personal favourite.

The kettlebell travels progressively higher during each exercise, beginning with the swing and finishing overhead.

The Exercises

Perform the exercises in this order:

• One-handed swing
• High pull
• Snatch
• Overhead reverse lunge
• Thruster

Always begin on your weaker side before matching the same work on your stronger side.

You should already be comfortable performing every exercise separately before trying to link them together.

Level 1: Learn the Sequence

Perform:

• 5 one-handed swings
• 5 high pulls
• 5 snatches
• 5 overhead reverse lunges
• 5 thrusters

Complete the full sequence on your weaker side before changing hands and repeating it on your stronger side.

Take a short rest between exercises if necessary.

Rest after completing both sides and repeat for a total of 3 circuits.

Performing several repetitions of each exercise gives you time to remember what comes next and practise the transitions without constantly changing movement.

Level 2: Improve the Transitions

Reduce the repetitions to 3 per exercise:

• 3 one-handed swings
• 3 high pulls
• 3 snatches
• 3 overhead reverse lunges
• 3 thrusters

Try to move from one exercise to the next without putting the kettlebell down.

Complete the sequence on your weaker side and then match it on your stronger side.

Build towards 4 complete circuits.

Level 3: The Complete Kettlebell Flow

Once you know the sequence, perform 1 repetition of each exercise:

• 1 one-handed swing
• 1 high pull
• 1 snatch
• 1 overhead reverse lunge
• 1 thruster

This completes 1 flow.

Continue moving through the complete sequence without putting the kettlebell down.

Perform the flow on your weaker side before changing hands and repeating it on your stronger side.

Completing the flow on both sides counts as 1 circuit. Build towards 10 complete circuits.

Why Use a Kettlebell Flow?

Kettlebell flows challenge more than strength and fitness. You need to think about:

• Where the kettlebell finishes after each exercise
• How that position leads into the next movement
• Your grip and hand position
• Your breathing
• Your balance and stability
• Maintaining good technique as the heart rate rises

The changing movements and positions challenge your coordination while keeping the workout interesting.

The flow also keeps the kettlebell moving for an extended period, which elevates the heart rate and makes the session increasingly cardiovascular.

How the Exercises Connect

The one-handed swing creates the initial momentum.

The high pull then takes the kettlebell higher before the snatch finishes overhead.

From the overhead position, move directly into the reverse lunge.

Bring the kettlebell back into the rack position for the thruster, then allow it to travel back down into the next swing.

The movements should connect smoothly, but they should never be rushed.

Complete every exercise properly before beginning the next one.

Flow Versus Complex

A true kettlebell flow generally uses 1 repetition of each exercise before moving on.

When you perform 3 or 5 repetitions of each exercise, the workout begins to resemble a kettlebell complex.

However, using several repetitions is an excellent way to learn the sequence. It gives you more time with each movement before you need to remember the next transition.

As your coordination improves, reduce the repetitions until you can complete the whole sequence 1 exercise at a time.

Make It Easier

Use a light kettlebell and begin with 5 repetitions of each exercise.

Rest briefly between exercises if needed and put the kettlebell down whenever your technique begins to deteriorate.

You can also practise only the first 3 exercises:

• One-handed swing
• High pull
• Snatch

Add the overhead reverse lunge and thruster once the opening sequence feels comfortable.

Make It Harder

Progress from 5 repetitions per exercise to 3, and finally to 1.

Reducing the repetitions makes the sequence more technically demanding because you need to change movements more frequently. You can also:

• Complete more circuits
• Reduce unnecessary pauses
• Improve the smoothness of the transitions
• Use a slightly heavier kettlebell

Only increase the weight once you can complete the full flow without hesitation or loss of technique.

8. Beat the Cards Kettlebell Workout

FormatRandomised workout Best forVariety, motivation and full-body conditioning TimeUntil the pack is complete LevelIntermediate to advanced

Beat the Cards was always a popular workout in my kettlebell classes.

Rather than following a fixed list of exercises, you turn over one playing card at a time and let the pack decide what comes next.

The changing exercises and repetitions keep the workout interesting, while completing the entire pack gives you a clear challenge to work towards.

Set Up the Pack

Take a standard pack of playing cards and remove:

• All 2s
• All 3s
• All 4s

You can also remove the jokers or leave one in as an optional surprise.

Shuffle the pack thoroughly and place it face down.

Turn over one card at a time and complete the corresponding exercise before drawing the next card.

Continue until you have worked through the entire pack.

Numbered Cards

For cards numbered 5 to 10, the suit determines the exercise and the number on the card determines the repetitions.

Hearts — Push-ups. For example, 9 of Hearts = 9 push-ups.

Spades — Reverse lunges. For example, 8 of Spades = 8 reverse lunges on each side.

Clubs — Supported rows or bent-over rows. For example, 7 of Clubs = 7 rows on each side.

The supported row is the better option if you want to reduce the demands on your lower back and focus more on pulling strength. The bent-over row works well when you do not have a bench or suitable support available.

Diamonds — Squat and press. For example, 6 of Diamonds = 6 squat and presses on each side.

Picture Cards

The picture cards use their own exercises rather than following the suit.

Jack — 10 kettlebell high pulls on each side.

Queen — 10 kettlebell snatches on each side.

King — 10 one-handed swings on each side.

Aces — 1 reverse Turkish get-up on each side.

The reverse get-up provides a slower and more controlled change of pace between the faster exercises. Take your time and complete every stage carefully.

Optional Joker

You can remove the jokers completely or include one of them. When the joker appears, choose either:

• 1 minute of rest
• 10 burpees

The 1-minute rest is often the more welcome option once you are well into the pack. The burpees are there for anyone feeling particularly savage.

Managing Left and Right Sides

For unilateral exercises, complete the prescribed repetitions on both sides.

As fatigue builds, always begin with your weaker side and then match the same number of repetitions on your stronger side.

Do not perform additional repetitions with your stronger side simply because they feel easier.

Why Use a Randomised Workout?

The unpredictability is what makes this workout enjoyable.

You do not know which exercise or repetition count is coming next, so you have to adapt as you work through the pack.

You may turn over several demanding cards close together, followed by an easier sequence that gives certain muscles time to recover.

It is also highly motivating in a class environment because everyone shares the same surprise when the next card is revealed.

However, random workouts are difficult to programme or progress precisely.

The number and order of each exercise will change every time you shuffle the pack. For that reason, I recommend using this format occasionally for variety rather than making it the foundation of your weekly training.

Choosing the Right Kettlebell

The snatch and squat and press will probably determine your kettlebell weight.

Choose a kettlebell you can control for 10 repetitions on each side, even if the picture cards appear late in the workout.

Do not choose your weight based only on the swings or high pulls because those exercises may allow you to use considerably more weight.

You can also keep a lighter kettlebell nearby for the snatches or squat and presses.

Make It Easier

Use only half of the pack. You can also:

• Remove the picture cards
• Remove the aces
• Perform incline push-ups
• Use supported rows rather than bent-over rows
• Replace the snatch with a high pull
• Replace the reverse get-up with a half get-up
• Reduce the picture cards to 5 repetitions per side

Another option is to set a 20-minute time limit and stop when the timer finishes.

Make It Harder

The full pack is already a demanding workout. To increase the challenge, you could:

• Include a joker for 10 burpees
• Include both jokers
• Reduce unnecessary rest between cards
• Use more demanding exercise variations

Avoid increasing the kettlebell weight unless you can safely manage repeated sets of snatches and squat and presses throughout the workout.

9. A Pressing Minute

FormatEMOM Best forPressing strength endurance and simple workout structure Time12 minutes or longer LevelIntermediate

EMOM stands for Every Minute on the Minute.

You begin the prescribed exercise at the start of each minute. Once you have completed the repetitions, whatever time remains becomes your rest.

This example uses overhead presses and goblet squats, but the real lesson is the structure. You can use the same format with many different kettlebell exercises.

The Workout

Set a timer to beep every minute for 12 minutes.

Minute 1

• Clean the kettlebell once
• Perform 5 overhead presses on your weaker side
• Rest for the remainder of the minute

Minute 2

• Clean the kettlebell once
• Perform 5 overhead presses on your stronger side
• Rest for the remainder of the minute

Minute 3

• Perform 8 goblet squats
• Rest for the remainder of the minute

Repeat this 3-minute sequence for 4 complete rounds.

By the end of the workout, you will have completed:

• 20 overhead presses on each side
• 32 goblet squats

Why Use an EMOM?

An EMOM gives the workout a clear rhythm.

You cannot take an excessively long rest, but you are also guaranteed some recovery after every set.

Each arm has almost 3 minutes before it is required to press again. The goblet squats keep the whole body involved while giving the pressing muscles an additional break.

The amount of rest you receive depends on how quickly you complete the repetitions.

For example, if your presses take 20 seconds, you receive approximately 40 seconds of rest before the next minute begins.

If the work repeatedly takes most of the minute, the kettlebell is too heavy or the repetition target is too high.

An EMOM should feel structured and repeatable. It should not become a desperate race against the clock.

Change the Exercises

The exercises above are only one way to use this format. Instead of the overhead presses, you could perform:

• Clean and presses
• Push presses
• High pulls
• Supported rows

Instead of the goblet squats, you could perform:

• 20 two-handed swings
• Reverse lunges
• Racked squats
• Thrusters

You could therefore use: Minute 1 — 5 clean and presses on the weaker side; Minute 2 — 5 clean and presses on the stronger side; Minute 3 — 20 two-handed swings.

The important point is to choose repetition numbers that leave enough time to recover before the next minute begins.

Try to keep each set to approximately 15 to 30 seconds. This should leave enough time to reset your grip, breathing and position.

Extending the Workout

The example lasts 12 minutes because the 3-minute sequence is repeated 4 times. You can extend the workout by adding more rounds. For example:

• 5 rounds = 15 minutes
• 6 rounds = 18 minutes
• 7 rounds = 21 minutes

If you want a workout lasting around 20 minutes, I would use either 18 or 21 minutes so you complete the full 3-minute sequence rather than stopping partway through a round.

Make It Easier

Perform:

• 3 presses on each side
• 6 goblet squats

Complete the sequence for 9 or 12 minutes.

You can also use the push press if strict pressing is too demanding, or choose exercises that you already perform confidently.

Make It Harder

You could:

• Use a slightly heavier kettlebell
• Increase the repetitions
• Replace the strict press with the clean and press
• Replace the goblet squat with 20 swings
• Extend the workout to 18 or 21 minutes

Change only one variable at a time.

The value of an EMOM comes from its consistency. You should be able to complete each round with similar technique and still have enough time to recover before the next minute begins.

10. Kettlebell Intervals

FormatInterval training Best forCardiovascular fitness and full-body conditioning Time10 minutes LevelBeginner to advanced

Interval training alternates a period of work with a period of recovery.

Unlike a circuit, you do not need a long list of exercises. In many cases, one well-chosen exercise is enough.

The two-handed kettlebell swing is particularly effective because it is cyclical, repeatable and uses a large amount of muscle. Once you have mastered the technique, you can perform the movement rhythmically without having to think about complicated transitions.

The Workout

Set your interval timer for:

• 30 seconds of two-handed swings
• 30 seconds of rest

Repeat for 10 rounds. The complete workout lasts 10 minutes.

Use the first few rounds to establish a pace you can maintain.

Do not perform as many swings as possible during the opening interval and then struggle through the remaining rounds. The aim is to keep your repetitions and technique reasonably consistent throughout the whole workout.

Why Use Interval Training?

The recovery periods allow you to maintain a higher quality of work than you could during one long continuous set. They also give you time to:

• Reset your grip
• Control your breathing
• Check your kettlebell position
• Prepare for the next round
• Maintain better technique

The relationship between the working and recovery periods will determine how demanding the workout becomes.

More rest allows you to work with greater intensity during each interval. Less rest makes the session increasingly cardiovascular and demands better pacing.

Choosing the Right Exercise

Interval training works best with cyclical, repeatable, full-body exercises that can be started and stopped easily. Good options include:

• Two-handed swings
• One-handed swings
• Snatches
• Goblet squats
• Thrusters

The swing is usually the best starting point.

One-handed swings and snatches work well for more experienced kettlebell users, but your technique must already be reliable before using them under fatigue.

Goblet squats and thrusters can also be excellent, although they will often require a lighter kettlebell and a slightly slower pace.

You do not need to change exercises during the workout. Repeating the same movement makes it easier to monitor your pace and see when your performance begins to decline.

Monitor Your Repetitions

Count how many good-quality repetitions you complete during each working interval.

Your repetitions may fall slightly as the workout progresses, but there should not be a dramatic collapse.

For example, if you complete 15 swings during the first round but only 8 during the sixth, you probably started too quickly, selected too much weight or need more recovery.

Stop the workout or adjust the timings if:

• Your repetition count drops sharply
• Your grip begins to fail
• Your breathing prevents you from maintaining control
• Your range of movement becomes shorter
• Your technique begins to deteriorate

The objective is not simply to survive all 10 rounds.

Make It Easier

Use:

• 20 seconds of work
• 40 seconds of rest

Repeat for 8 to 10 rounds.

This gives you twice as much recovery as working time, making it easier to maintain good technique and a consistent pace.

You can also use a lighter kettlebell or begin with the two-handed swing rather than a more advanced one-handed exercise.

Make It Harder

Progress to:

• 40 seconds of work
• 20 seconds of rest

Repeat for 10 rounds.

This version gives you twice as much working time as recovery and will become considerably more demanding as the rounds accumulate.

Only progress to the 40/20 format once you can complete the standard 30/30 workout with consistent repetitions and good technique.

You could also use a more demanding exercise, such as the snatch or thruster, but avoid increasing the exercise difficulty and reducing the rest at the same time.

Changing the Work-to-Rest Ratio

The 3 versions give you a simple progression:

• Beginner: 20 seconds work, 40 seconds rest
• Standard: 30 seconds work, 30 seconds rest
• Advanced: 40 seconds work, 20 seconds rest

Use 10 rounds when comparing the different work-to-rest ratios. Beginners can start with 8 rounds before progressing to 10.

This makes it easier to see how changing the work-to-rest ratio affects your pacing, breathing and ability to maintain good technique.

How Often Should You Use These Workouts?

For most people, 2 to 4 kettlebell workouts per week will be enough. The correct amount depends on:

• The difficulty of the workout
• Your kettlebell weight
• Your training experience
• Your sleep and recovery
• Your other weekly activities

A strength session with long rests creates a different type of fatigue from a fast circuit or interval workout.

Avoid performing the hardest workouts on consecutive days. You may feel out of breath for only a few minutes, but your muscles, joints, grip and nervous system may need longer to recover.

When in doubt, take the extra recovery day.

It is better to train slightly less and remain consistent than to train too often, lose motivation and eventually stop.

How to Make Progress

You do not need a completely new workout every time you train.

Repeating workouts allows you to improve them. Depending on the format, you might progress by:

• Using a heavier kettlebell
• Completing an extra set
• Performing more controlled repetitions
• Improving your technique
• Completing more work within the same time
• Extending the workout slightly
• Reducing the rest

Do not change several variables at once.

For example, increasing the weight while also adding repetitions and reducing the rest makes it impossible to know what caused the improvement or where the workout became too demanding.

Choose one change and give your body time to adapt.

Which Kettlebell Workout Is Best?

There is no single best kettlebell workout.

The right choice depends on what you are trying to achieve.

For overhead strength, begin with the Pressing Strength Ladder.

For pressing strength endurance and built-in recovery, use A Pressing Minute.

For full-body strength and conditioning, try Take Five or the 15-Minute Density Workout.

For general fitness and variety, use the 4-Minute Kettlebell Circuits.

For coordination and smooth movement, practise the Kettlebell Flow.

For cardiovascular training, try The Perfect Pair or Kettlebell Intervals.

Want something different each time? Use the Kettlebell Workout Generator to generate a workout based on your level.

For a repeatable benchmark, use The Kettlebell Workout Test.

For occasional variety, use Beat the Cards.

The format should support your goal rather than simply make the workout feel difficult.

Build a Balanced Training Week

These workouts can be used as standalone sessions, but they should still fit into a balanced week.

A simple week might look like this:

• Monday: Pressing Strength Ladder
• Wednesday: 4-Minute Kettlebell Circuits
• Friday: Kettlebell Intervals

Another option might be:

• Monday: 15-Minute Kettlebell Density Workout
• Thursday: Kettlebell Flow
• Saturday: The Perfect Pair

You do not need to use all 10 workouts within the same week or even the same month.

Choose a small number, repeat them and make gradual improvements.

That is usually more productive than jumping from one random workout to another.

Learn More About Kettlebell Workout Formats

This page gives you 10 complete workouts to try.

For a deeper explanation of circuits, ladders, intervals, EMOMs, complexes, flows, pyramids and other training methods, visit my complete guide to kettlebell workout formats.

Understanding the formats will help you adapt these workouts and eventually create sensible routines of your own.