25 Best Kettlebell Workout Routines After Teaching Over 1000 Kettlebell Classes

Getting Started with Kettlebell Training

I thought it would be helpful to share with you my 25 best kettlebell workout routines.

When I teach kettlebell classes, I do not use just random kettlebell circuits; each workout is part of a kettlebell workout plan, usually lasting 12 weeks. Kettlebell workouts are effective for strengthening the entire body.

The kettlebell workout routines listed below are fun supplements to the kettlebell workout programs that I plan out in advance and are great for kettlebell workouts at home.

So please do not take the below kettle bell workouts as a complete program, just a guide to the different types of workout formats available

You can also use these full-body workouts as a kettlebell WOD (workout of the day), but you will need to be careful not to overdo things as many of them are rather intense and may require at least a day’s rest.

You may also find it helpful to see my 52 kettlebell exercises listed here.

Enjoy the workouts…

 

Essential Kettlebell Exercises

Kettlebell exercises are a fantastic way to enhance your strength, flexibility, and overall fitness. Incorporating these essential kettlebell exercises into your routine will help you target multiple muscle groups and improve your functional movement.

  1. Kettlebell Swing: This dynamic exercise is a staple in kettlebell training, targeting the hips, glutes, and lower back. Start in a standing position with your feet shoulder-width apart. Hold the kettlebell with both hands and swing it back between your legs, then thrust your hips forward to swing it up to chest height. Remember to use your hips and legs to generate power, not your arms.
  2. Kettlebell Goblet Squat: A compound movement that works the legs, glutes, and core. Hold the kettlebell at your chest with both hands, elbows pointing down. Squat down by bending your knees and pushing your hips back, keeping your back straight and your knees behind your toes. This exercise is excellent for building lower body strength and stability.
  3. Kettlebell Overhead Press: This exercise targets the shoulders, triceps, and core. Start by holding the kettlebell at shoulder height with both hands. Press it overhead, extending your arms fully while keeping your core engaged. This movement helps build upper body strength and stability.
  4. Kettlebell Row: Perfect for targeting the back, shoulders, and arms. Begin in a bent-over position with a kettlebell in one hand. Pull the kettlebell towards your hip, keeping your core tight and your back straight. This exercise is great for improving upper body strength and posture.
  5. Kettlebell Snatch: A full-body exercise that enhances power and coordination. Start with the kettlebell on the ground between your feet. Swing it up to shoulder height and then overhead in one fluid motion. This exercise requires a combination of strength and technique, making it a great addition to any workout routine.

The Perfect Pair: Mastering the Kettlebell Swing

Perfect Pair Kettlebell Workout
The Perfect Pair Exercises
  • Double Handed Swings
  • Push Ups
How to Perform the Workout

Start with 20 Swings, then perform 10 Push Ups. Repeat another 20 Swings and then do 9 Push Ups. Continue doing 20 Swings but reducing the Push Ups by 1 rep each time until you reach 0.

  • Total Swings: 200
  • Total Push Ups: 55

Under 10 minutes is Excellent! Time to increase the load 🙂

Take Five Kettlebell Circuit Workout

Take Five Kettlebell Circuit
Kettlebell Circuit Exercises
  • Double Handed Squats
  • Snatch
  • Reverse Lunge
  • Push Up
  • Double Handed Swing
How to Perform the Workout

A countdown kettlebell circuit that begins with 20 reps. Perform the kettlebell circuit with 20 reps for each exercise. Then repeat the kettlebell circuit for 15 reps, then with 10 reps, and finally 5.

This circuit targets every major muscle group in the body, ensuring a comprehensive workout.

All single sided exercises are 20, 15, 10, 5 reps per side.

Climb to Fitness with Kettle Bells

Climb to Fitness with Kettlebells
Climb to Fitness Exercises
  • Burpees
  • Slow Mountain Climbers
  • Alternating Swings
  • Press Ups
  • Double Handed Squats
  • Sit & Press
  • Double Handed Swings
  • Fast Mountain Climbers
How to Perform the Workout

Set your interval timer to 30 seconds. This is a ladder, so begin with the first exercise for 30 seconds, then rest for 30 seconds, then the first and second exercises, rest, first, second and third, and rest. Carry on this way until you complete all 8 exercises without resting.

Each exercise and rest should only last for 30 seconds.

 

The Kettle bell Workout Test: Ensuring Proper Technique

kettlebell workout test
Test Yourself Exercises
  • Snatch
  • Push Ups
  • Double Handed Squats
  • Slow Mountain Climbers
  • Double Lunge
How to Perform the Workout

Set your timer for 3 minute intervals with 1 minute of rest. Run through each exercise for 3 minutes changing hands as many times as necessary. Only rest for 1 minute between exercises.

Record your total reps for each exercise and try to beat it next time.

 

 

5 Step Kettle bell Workout Ladder

5 Step Kettlebell Workout Ladder
Five Step Ladder Exercises
  • One Handed Swing
  • High Pulls
  • Snatch
  • Clean & Press
  • Double Lunge
  • Squat & Press
  • Windmill
How to Perform the Workout

This workout is a progressive ladder of 5 reps per side. Start by performing the first 3 exercises and then the Windmill. Rest 1 minute, then perform the first 4 exercises and the Windmill. Rest and 5 exercises. Rest and 6 exercises.

Always finish with the Windmill.

 

Kettle bell Workout Super Sized

kettlebell workout super sized
Super Sized Exercises
  • Clean & Press
  • Double Lunge
  • Single Leg Deadlift
  • Squat Racked
  • Windmill
  • Burpees
  • Fast Mountain Climbers
  • Jump Squats
  • Double Handed Swings
  • High Pulls
How to Perform the Workout

Work through this super circuit one exercise after the next only resting when necessary. For the first block perform 10 reps per side, the second block its either 20 reps per side or just 20 reps.

Try to work up to 3 total circuits.

 

KB Workout Super Sized V.2

kettlebell workout super sized v2
Super Sized V.2 Exercises
  • Windmill
  • Double Lunge
  • Snatch
  • Squat & Press
  • T – Push Ups
  • Double Handed Swings
  • No Kettlebell Squats
  • High Pulls
  • Bob & Weave
  • No Kettlebell Reverse Lunges
How to Perform the Workout

Work through this super circuit one exercise after the next only resting when necessary. For the first block perform 10 reps per side, the second block its either 20 reps per side or just 20 reps. During the bodyweight exercises in the 2nd part try to work on your speed while still using good form.

Try to work up to 3 total circuits.

 

A Pressing Minute and Kettlebells

Pressing Minute with Bells
Pressing Minute Exercises
  • Swing
  • Double Lunge
  • High Pulls
  • Squat & Press
  • Snatch
  • Sit & Press
How to Perform the Workout

Set your timer for 1 minute intervals. Swing for 1 minute on each side and then perform 10 Push Ups during the third minute, rest the remainder. Start the Double lunge at the beginning of the 4th minute.

Continue like this, always performing 10 Push Ups after every 2 minutes of exercise.

1 Minute Kettle bell Workout Intervals

1 minute kettlebell intervals
1 Minute Interval Exercises
  • One Handed Swing
  • Reverse Lunge Overhead
  • Clean
  • Squat & Press
  • Snatch
  • Clean, Squat & Press
How to Perform the Workout

Set your timer for 1 minute intervals. Complete the circuit taking 1 minutes rest after each 2 minutes of exercise.

Perform each exercise for 1 minute on each side.

 

1 Minute Kettlebell Workout Circuits

1 minute kettlebell circuits
1 Minute Circuit Exercises
  • Double Handed Squat
  • Slow Mountain Climbers
  • Alternating Swing
  • Press Ups
  • Jumping Lunges
  • Dirty Dogs
  • Bob & Weave
  • High Pulls *
  • Double Lunge *
  • Squat & Press *
How to Perform the Workout

Set your timer for 1-minute intervals followed by a 15-second rest. Complete each exercise only resting for the 15 seconds following each exercise.

For single-sided exercises, perform 1 minute per side *.

 

A Burping Kettle bell Workout Minute

Burping Kettlebell Workout
Burping Minute Exercises
  • Swing
  • Reverse Lunge
  • Squat & Press
  • Clean
  • Press Ups
  • Sit & Press
How to Perform the Workout

Set your timer for 1 minute intervals. Swing for 1 minute on each side and then perform 10 Burpees during the third minute, rest the remainder. Start the reverse lunge at the beginning of the 4th minute.

Continue like this, always performing 10 Burpees after every 2 minutes of exercise.

 

300 Classic Kettlebell Workout Challenge

300 Classic Kettlebell Challenge
300 Kettlebell Workout Challenge

The workout is a terrific fat burner as well as full body strengthener. You will learn the most important and effective kettlebell exercises and create a superb foundation for more advanced kettlebell training.

You will be performing a total of 300 repetitions, 150 reps on each side.

Here are the kettlebell exercises:

  • One arm swing – 100 total reps
  • Snatch – 50 total reps
  • Clean and Press – 50 total reps
  • Reverse Lunge – 50 total reps
  • Squat and Press – 50 total reps

You can change sides as many times as you wish, so for the swings you may keep swapping hands every 10 reps.

I suggest that the first time you attempt this challenge you take your time and swap sides frequently.

As you become stronger and more comfortable with the workout layout you can attempt to perform the total amount of reps on each side before changing eg. 25 snatches left then 25 snatches right.

It’s a good idea to always start with your weakest side and then match the same amount of reps on the other side.

Time yourself and see if you can improve on your time each workout. Your goal is under 15 minutes, then it’s time to increase the weight.

 

Faq
  • What kettlebell should I use for the 300 challenge?
    Choose a kettlebell you can comfortably swing with one hand for 30+ reps
  • I’m a beginner, is this kettlebell challenge OK for me?
    Beginners should focus their attention on mastering the fundamental movements including the single arm deadlift, goblet squat, and swing before even considering this challenge.
  • Do I need to warm up before kettlebell training?
    Yes, and if you are performing the workout first thing in the morning then you will need to warm up for longer. I recommend reproducing the exercises with a lighter kettlebell first.

300 Kettlebell Workout Challenge V.2.

300 Kettlebell Challenge v2
300 V.2 Exercises
  • Snatch
  • Squat & Press
  • High Pulls
  • Bob & Weave
  • One Handed Swing
How to Perform the Workout

Run through this circuit performing 25 reps per side and changing hands as many times as you need to. For the Swing its 50 reps per side. Only move onto the next exercise when you have completed the required amount.

Total Reps: 300.

Under 15 minutes is excellent.

2 x 7 minutes KB Workout Circuits

2 x 7 Minute Kettlebell Circuits
2 x 7 Minute Exercises
  • Snatch
  • Squat & Press
  • Double Lunge
  • Double Handed Swings
  • Burpees
  • Fast Mountain Climbers
How to Perform the Workout

Perform the first block as a circuit non stop for 7 minutes, 5 reps per side. Then rest for 1 minute and complete the second block as a circuit non stop for 7 minutes, 20 reps each except the Burpees which is 10 reps.

Total: 15 Minute Workout

 

Faq
  • How do you exercise with a kettlebell?
    There are over 50 different kettlebell exercises that are often performed dynamically which is very different from dumbbell training. Begin with the foundational exercises of the goblet squat, swing and Turkish get up.
  • Is Kettlebell the best workout?
    Kettlebell training beautifully blends both strength training with cardiovascular training to produce great full body workouts.

2 x 7 minutes V.2 Kettlebell Circuits

2 x 7 Minute Kettlebell Circuits v2
2 x 7 minutes V.2 Exercises
  • Single Leg Deadlift
  • Side Lunge
  • T – Push Up
  • Double Handed Swings
  • No Kettlebell Reverse Lunges
  • No Kettlebell Squats
How to Perform the Workout

Perform the first block as a circuit non stop for 7 minutes, 5 reps per side. Then rest for 1 minute and complete the second block as a circuit non stop for 7 minutes, 20 reps each.

Total: 15 Minute Workout

 

2 x 7 minutes V.3 KB Workout Circuits

2 x 7 Minute Kettlebell Circuits v3
2 x 7 minutes V3 Exercises
  • Clean, Squat & Press
  • Double Lunge
  • T – Push Ups
  • Burpees
  • Jumping Lunges
  • Double Handed Swings
How to Perform the Workouts

Perform the first block as a circuit non stop for 7 minutes, 5 reps per side. Then rest for 1 minute and complete the second block as a circuit non stop for 7 minutes, 20 reps each except the Burpees which is 10 reps.

Total: 15 Minute Workout

 

10 and Walk Kettle bell Workout

10 and Walk Kettlebell Workout
10 and Walk Exercises
  • One Handed Swing
  • High Pulls
  • Snatch
  • Clean, Squat & Press
How to Perform the Workout

Start by performing 10 reps of the first exercise on each side, then perform a walking forward lunge with the kettlebell for 10 steps, then repeat the first exercise again and then the walking lunges again. Next, perform the second exercise for 10 reps per side, and again, use the walking lunges. Continue like this for all the exercises.

You should complete each exercise twice for 10 reps per side and a total of 8 sets of walking lunges.

30 Second Kettlebell Supersets

30 second kettlebell supersets
30 Second Superset Exercises
  • One Handed Swing
  • Squat & Press
  • High Pulls
  • Double Lunges
How to Perform the Workout

Set your timer for 30-second intervals. Swing for 30 seconds on each side and then move onto the Squat & Press for 30 seconds on each side without a rest. Then rest for 30 seconds and repeat both exercises again, rest 30 seconds and repeat for a 3rd time.

Rest 1 minute and repeat as with the 2 previous exercises for the next pair.

Double Trouble (2 Kettlebells Required)

Double Trouble Kettlebell Workout
Double Trouble Exercises
  • Double Squat
  • Press Ups
  • Reverse Lunge
  • Burpees
  • Clean & Press
  • No Kettlebell Bob & Weave
How to Perform the Workout

This workout requires 2 kettlebells and is based on a simple superset method. Perform the first exercise for 1 minute, followed by the second exercise for 1 minute, without rest. Then rest for 1 minute and repeat for a total of 3 super sets.

Continue the format for the other 2 pairs of exercises.

50/10 Kettlebell Routine

50 and 10 Kettlebell Workout
50/10 Exercises
  • Snatch *
  • Burpee
  • Clean & Press *
  • Jump Squats
  • Windmill *
  • Lunge & Hop *
  • Press Ups
  • High Pulls *
  • Squat & Hold
  • Slow Mountain Climbers
  • Swings *
  • Sit & Press
How to Perform the Workout

Run through the circuit, working for 50 seconds, and rest for 10 seconds. Some exercises will be performed on each side *.

Just keep going!

 

Beat the Cards KB Workout Challenge

Beat the Cards Kettlebell Challenge
Beat the Cards Exercises
  • Hearts – Press Ups
  • Spades – Reverse Lunge
  • Clubs – Slow Mountain Climbers
  • Diamonds – Squat & Press
  • Jack – High Pulls x 10 each
  • Queen – Snatch x 10 each
  • King – One Handed Swings x 10 each
  • Ace – Reverse Turkish Get Up x 1 each
  • Joker (optional) – 1 Minute Rest
How to Perform the Workout

Take a standard pack of playing cards and remove cards 2,3,4. Turn over each playing card and follow the exercise as per the description above. All picture cards are 10 reps per side.

All numbered cards have the same amount of reps as the number on the card.

3 x Classic Kettlebell Workout Circuits

3 x Classic Kettlebell Circuits
3 x Classic Circuits Exercises
  • One Handed Swing
  • Clean & Press
  • Side Lunge
  • Clean & Squat
  • Windmill
  • Squat & Press
  • Double Lunge
  • Alternating Swing *
  • Double Handed Swing *
  • Clean, Squat & Press
  • High Pulls
  • Overhead Forward Lunge
How to Perform the Workout

Perform each block of 4 exercises, 30 seconds each exercise. Some exercises are for 1 minute *.

Rest only after each block for 1 minute.

 

Big Circuit Kettlebell Routine

Big Circuit Kettlebell Workout
Big Circuit Exercises
  • Snatch *
  • Burpee
  • Push Ups
  • Alternating Swing
  • Squat Thrusts
  • Overhead Press *
How to Perform the Workout

 

Run through this circuit without resting between exercises. 1 minute per exercise. Some exercises are 1 minute per side *.

Once finished, rest for 1-2 minutes and then repeat for a total of 3 circuits.

 

Tabata Time Kettlebell Routine to Burn Fat

Tabata Time Kettlebell Workout
Tabata Time Exercises
  • Alternating Swing
  • Push Ups
  • High Pulls
  • Fast Mountain Climbers
  • Snatch
  • Jumping Lunge
How to Perform the Workout

 

Here is some classic Tabata training. Alternate between each pair working for 20 seconds and resting for 10 seconds. So, Swing 20 seconds, rest 10, Press Ups 20 seconds, rest 10, Swing 20 seconds rest 10, etc.

Run through 8 rounds for each pair.

 

10 then 5 Kettlebell Workout Routine

10 then 5 Kettlebell Workout
10 then 5 Exercises
  • One Handed Swing
  • High Pulls
  • Snatch
  • Clean & Press
  • Alternating Swing
  • Squat & Press
  • Side Lunge
  • Double Handed Swing
  • Reverse Lunge & Press
How to Perform the Workout

Start by performing 10 reps of each exercise (most exercises are 10 per side), rest after every 3 exercises for 1 minute.

Once you have finished all 9 exercises, then run through them all again without a rest in between for only 5 reps per side.

 

Kettlebell Workout Tips and Variations

To maximize the benefits of your kettlebell workouts, it’s essential to follow some key tips and incorporate variations. Here are some strategies to help you get the most out of your kettlebell training:

  1. Start with a lighter weight: If you’re new to kettlebell exercises, begin with a lighter weight to master the movements. Gradually increase the weight as you become more comfortable and confident with the exercises.
  2. Focus on proper technique: Proper technique is crucial for effective kettlebell training and injury prevention. Pay close attention to your form and ensure you’re performing each exercise correctly. This will help you get the most out of your workouts and avoid unnecessary strain.
  3. Incorporate different kettlebell movements: Varying your kettlebell exercises can help target different muscle groups and prevent plateaus. Mix up your routine with different swings, presses, rows, and snatches to keep your workouts challenging and engaging.
  4. Use a heavier kettlebell for strength training: If your goal is to build strength, opt for a heavier kettlebell and focus on lower reps and sets. This approach will help you develop muscle and increase your overall strength.
  5. Incorporate cardio exercises: Adding cardio elements to your kettlebell workouts can boost your aerobic capacity and help you burn fat. Exercises like burpees or jump squats can be integrated into your routine for a high-intensity workout.
  6. Modify exercises for shoulder injuries: If you have shoulder injuries, be mindful of exercises like the kettlebell overhead press. Modify these movements to avoid putting unnecessary strain on your shoulders and focus on exercises that are safe for your condition.
  7. Incorporate kettlebell exercises into your weight training routine: Kettlebell exercises can complement your traditional weight training routine. They add variety and challenge your muscles in new ways, enhancing your overall fitness and strength.

By following these tips and incorporating variations, you can ensure your kettlebell workouts are effective, safe, and enjoyable.

Conclusion

Above I have listed my 25 best kettlebell workout routines or possible kettlebell WOD that I have used within my kettlebell classes. All of these would be great as a home kettlebell workout using only one kettlebell and your bodyweight.

As mentioned earlier, these do not constitute a kettlebell workout plan but rather give you routines that may be used within a 12-week kettlebell workout program.

If you are new to kettlebell training, then you need to learn the basic movements before progressing on to most of these kettlebell workout routines.

Here are the best 5 beginner kettlebell exercises and 4 beginner kettlebell workouts.

Please ensure you use these free kettlebell workouts as a guide only and as part of a progressive workout program.

Take your time and master the exercises in each workout first.

All the best, and enjoy the workouts.

Faq
  • What is a good kettlebell workout?
    The best kettlebell workouts activate all the muscle groups creating a huge amount of calorie burn, improving movement skills and increasing cardio levels at the same time.
  • Do I need 2 kettlebells?
    No. Most kettlebell workouts can be performed with just one kettlebell. If you choose your kettlebell carefully it can last you for a lifetime of fun-filled workouts.
  • Is a kettlebell workout effective?
    If your goals are overall fat loss, general conditioning and improvement in strength, then kettlebell workouts are a great choice.