21 Kettlebell Workouts From 1,000+ Classes Taught Since 2006

Goal: Power, endurance, conditioning
Equipment: One moderate-to-heavy kettlebell
Format: Fixed swing volume + descending push-up ladder
Duration: Approximately 8–12 minutes

This deceptively simple combo blends the explosive power of the two-handed kettlebell swing with the foundational strength of push-ups. It’s one of the most efficient ways to build full-body conditioning and reinforce proper swing mechanics under fatigue.

The Perfect Pair Workout Instructions

• 20 Two-Handed Kettlebell Swings

• 10 Push-Ups

• Repeat 20 swings, then 9 push-ups

• Continue reducing push-ups by 1 rep per round

• Finish when you reach 0 push-ups

That’s 10 total rounds of swings and push-ups.

Total Swings: 200
Total Push-Ups: 55

Why It Works

This workout keeps the hips explosive while adding upper-body fatigue with push-ups. The swings maintain conditioning and posterior chain engagement, while push-ups challenge core stability and pressing strength under cumulative fatigue.

Benchmark

Under 10 minutes is excellent. Hit that mark? It may be time to increase your kettlebell weight or reduce rest between rounds.

Learn More: How to Perform the Perfect Kettlebell Swing (With Cues & Common Mistakes)

Goal: Full-body strength and conditioning
Equipment: One moderate kettlebell
Format: Descending rep countdown circuit
Duration: Approximately 15–25 minutes

This kettlebell workout hits every major muscle group using five foundational movements. You’ll cycle through a descending rep scheme—starting high and finishing low—which builds work capacity while maintaining form. A perfect balance of grind and flow.

Take Five Workout Instructions

Perform the following five exercises as a circuit:

• Kettlebell Goblet Squats

• Kettlebell Snatch (per side)

• Reverse Lunge (per side)

• Push-Ups

• Two-Handed Kettlebell Swings

Rep Scheme:

• Round 1: 20 reps each exercise

• Round 2: 15 reps

• Round 3: 10 reps

• Round 4: 5 reps

Note: For single-sided exercises like snatches and reverse lunges, perform reps per side (e.g., 20 reps = 20 each side).

Rest briefly between rounds as needed, but aim to keep moving.

Why It Works

The countdown structure allows you to start strong and taper intensity while maintaining total volume. This design prevents burnout, promotes high-quality movement, and keeps the heart rate elevated throughout.

Benchmark

Finishing under 20 minutes with consistent form and minimal rest is a solid target. Once that becomes manageable, increase kettlebell weight or repeat the 10 and 5 rounds for an extended challenge.

Learn more: Kettlebell Snatch Guide: Proper Form and Progressions

Goal: Conditioning, muscular endurance, bodyweight-kettlebell fusion
Equipment: One kettlebell + bodyweight
Format: Ascending interval ladder
Duration: 20–25 minutes

This hybrid workout blends kettlebell strength with high-effort bodyweight movements in a progressive ladder format. Each round adds a new exercise, challenging both your physical endurance and mental grit. It’s a test of pacing, control, and total-body work capacity.

Climb to Fitness Workout Instructions

Set a timer for 30 seconds work / 30 seconds rest. Each round adds one new exercise in sequence. Start with just the first movement, then add on with each round until you complete all eight exercises in a row with no rest.

The Ladder Sequence:

• Burpees

• Slow Mountain Climbers

• Alternating Swings

• Push-Ups

• Double Handed Squats

• Sit & Press

• Two-Handed Kettlebell Swings

• Fast Mountain Climbers

How it works:

• Round 1: 30s Burpees → 30s Rest

• Round 2: 30s Burpees + 30s Slow Mountain Climbers → 30s Rest

• Continue building until you reach all 8 exercises back-to-back without rest

Total working time increases each round, but rest stays fixed at 30 seconds.

Why It Works

This progressive ladder method demands increasing stamina, movement quality, and mental focus. It integrates kettlebell power (swings, presses, squats) with metabolic drivers (burpees, mountain climbers) for a complete conditioning challenge.

Benchmark

Finishing all 8 rounds unbroken with good form is the goal. If you hit that, reduce rest to 20 seconds, or add a second “descent” ladder after reaching the top.

Goal: Technique under fatigue, performance tracking, conditioning
Equipment: One moderate kettlebell
Format: Timed sets with minimal rest
Duration: Approximately 20–25 minutes

This workout is designed to test your form, stamina, and consistency under pressure. Each movement is performed for an extended work period, making this both a performance benchmark and a self-assessment tool. It’s ideal for intermediate to advanced users looking to refine technique while building capacity.

The Kettlebell Workout Test Instructions

Set your timer to 3 minutes of work followed by 1 minute of rest. You’ll complete one exercise per 3-minute round, performing as many quality reps as possible. Switch sides as needed if using a single-arm movement.

Exercise Order:

• Kettlebell Snatch

• Push-Ups

• Double Handed Squats

• Slow Mountain Climbers

• Double Lunge (alternate legs as needed)

Instructions:

• Perform one exercise for 3 minutes

• Rest for 1 minute

• Move on to the next exercise

• Record total reps for each movement

Use this workout as a personal test. The goal is not just endurance, but clean, consistent technique from start to finish.

Why It Works

Extended work intervals challenge your muscular and aerobic endurance while exposing technical weaknesses under fatigue. Recording your reps adds a performance tracking element that turns this into a powerful periodic check-in workout.

Benchmark

Repeat this test monthly. Track improvements in both total reps and movement quality. For an advanced version, reduce rest to 30 seconds or add a sixth exercise.

Goal: Strength, control, progression
Equipment: One kettlebell (moderate to heavy)
Format: Progressive ladder + windmill finisher
Duration: 20–30 minutes

This workout is built on a ladder format that gradually increases complexity and volume. Each round adds a new movement, testing your strength, coordination, and ability to move under load. The Windmill, always performed last, reinforces control and core stability to finish each set with precision.

5 Step Ladder Workout Instructions

Perform each movement for 5 reps per side (where applicable). After completing the designated exercises in a round, finish with 5 reps per side of the Windmill. Rest 1 minute between rounds.

Round 1:

• One-Handed Swing

• High Pull

• Snatch

• Windmill

Round 2:

• One-Handed Swing

• High Pull

• Snatch

• Clean & Press

• Windmill

Round 3:

• One-Handed Swing

• High Pull

• Snatch

• Clean & Press

• Double Lunge

• Windmill

Round 4:

• One-Handed Swing

• High Pull

• Snatch

• Clean & Press

• Double Lunge

• Squat & Press

• Windmill

Each round builds on the previous, increasing the movement load and total reps while preserving form.

Why It Works

This ladder method develops work capacity while reinforcing technical proficiency across key kettlebell skills. The consistent Windmill finisher reinforces core strength, shoulder stability, and mindfulness under fatigue.

Benchmark

If you can complete all rounds with strong form and no breakdown, increase your kettlebell weight next session or add a 5th round by reversing the ladder.

Learn more: Mastering the Kettlebell High Pull

Goal: Full-body strength and conditioning with high volume
Equipment: One kettlebell (moderate-to-heavy)
Format: Large two-block circuit with optional rounds
Duration: 25–40 minutes

This is a serious volume-based kettlebell circuit that combines strength, power, and cardio. It’s designed to test endurance and build resilience across every major movement pattern. If you’re ready to sweat, grind, and push limits, this is your workout.

Super Sized Workout Instructions

This workout is split into two exercise blocks. Complete all exercises in Block 1 before moving to Block 2. Rest only when necessary.

Block 1 (Strength Focused – 10 reps per side):

• Clean & Press

• Double Lunge

• Single-Leg Deadlift

• Squat Racked

• Windmill

Block 2 (Conditioning Focused – 20 reps per side or 20 total):

• Burpees

• Fast Mountain Climbers

• Jump Squats

• Two-Handed Kettlebell Swings

• High Pulls

Round Goal:

• Complete one full round of both blocks

• Rest 1–2 minutes between rounds

• Aim for up to 3 total circuits depending on your experience and conditioning

Note: Adjust reps if needed based on kettlebell load and your current fitness level.

Why It Works

This workout layers strength, control, and explosive conditioning. The combination of unilateral kettlebell lifts with bodyweight finishers creates a high-output stimulus that develops both muscular endurance and cardiovascular capacity.

Benchmark

Finishing 3 complete circuits with consistent form and minimal rest is a strong indicator of well-rounded fitness. Once you reach that point, increase your kettlebell weight or add tempo variations.

Learn more: The Best Fat Burning Kettlebell Cardio Finishers

Goal: Total-body conditioning with structured recovery
Equipment: One kettlebell (moderate weight)
Format: 1-minute intervals + push-up resets
Duration: 20–30 minutes

This interval-based workout builds full-body resilience through a rotating kettlebell movement circuit and strategically placed push-up resets. The combination of unilateral work, time-based sets, and targeted upper-body fatigue makes this a powerful tool for both strength and conditioning.

Pressing Minute Workout Instructions

Set your timer for 1-minute intervals. Here’s how it works:

• Perform a kettlebell movement for 1 minute (switch sides at 30 seconds if applicable)

• On every third minute, stop and perform 10 push-ups, then rest the remainder of that minute

• Resume with the next kettlebell movement on the following minute

Exercise Order:

• Swing

• Double Lunge

• Push-Ups (minute 3)

• High Pulls

• Squat & Press

• Push-Ups (minute 6)

• Snatch

• Sit & Press

• Push-Ups (minute 9)

You can repeat the entire sequence for a second round if time and energy allow.

Why It Works

This structure allows you to maintain intensity while building in brief recovery and upper-body isolation with push-ups. The minute-based format keeps you honest with time and encourages pacing — perfect for developing strength-endurance and mental grit.

Benchmark

If you complete all 9 minutes with clean reps and little rest, try using a heavier kettlebell next session or reduce rest between sets of push-ups to increase demand.

Learn more: Best Kettlebell Press Variations for Shoulder Strength

Goal: Conditioning, muscular endurance, unilateral strength
Equipment: One kettlebell (moderate)
Format: 1-minute unilateral intervals with rest built in
Duration: 20–30 minutes

This interval-based kettlebell workout trains one side at a time, maximizing time under tension while giving you built-in opportunities to recover. It’s a methodical, form-focused approach to building strength and stamina—without rushing through reps.

1 Minute Interval Workout Instructions

Set your timer for 1-minute intervals. You’ll perform each kettlebell movement for 1 minute on one side, then switch sides. After every two exercises (2 minutes of work), rest for 1 minute.

Example Format:

• Minute 1: One-Handed Swing (Right)

• Minute 2: One-Handed Swing (Left)

• Minute 3: Rest

• Minute 4: Reverse Lunge Overhead (Right)

• Minute 5: Reverse Lunge Overhead (Left)

• Minute 6: Rest
  … and so on.

Exercise Order:

• One-Handed Swing

• Reverse Lunge with Overhead Hold

• Clean

• Squat & Press

• Snatch

• Clean, Squat & Press (complex)

Perform each exercise right side then left side, followed by a 1-minute rest before continuing to the next movement pair.

Why It Works

Unilateral intervals promote symmetrical strength and highlight imbalances. The clean structure gives you time to focus on form while keeping intensity high. Built-in rest improves pacing and allows for higher effort output during work periods.

Benchmark

If you can complete all exercises with consistent tempo and form, try reducing rest intervals to 30 seconds or performing all exercises in a continuous 12-minute block without breaks.

Learn more: Mastering the Kettlebell Clean for Efficiency and Power

Goal: Full-body conditioning, movement variety, aerobic endurance
Equipment: One kettlebell (light to moderate)
Format: 1-minute work / 15-second rest circuit
Duration: 15–25 minutes

This dynamic kettlebell circuit delivers a full-body challenge using one-minute effort blocks with short rest periods. It’s designed to build stamina, coordination, and total-body fatigue resistance with minimal equipment and maximal output.

1 Minute Circuit Workout Instructions

Set a timer for 1 minute of work followed by 15 seconds of rest. Complete each exercise in the list below, moving through the circuit with minimal rest. For any single-sided movement, perform 1 minute per side (noted with an asterisk *).

Circuit Sequence:

• Double Handed Squat

• Slow Mountain Climbers

• Alternating Swing

• Push-Ups

• Jumping Lunges

• Dirty Dogs

• Bob & Weave

• High Pulls * (Right/Left)

• Double Lunge * (Right/Left)

• Squat & Press * (Right/Left)

You can perform the full list once for a solid conditioning session or repeat for a second round depending on your time and energy.

Why It Works

This circuit alternates between strength, mobility, and explosive movements to keep the heart rate high while engaging a wide range of muscle groups. The short rest intervals train your ability to recover quickly and maintain work capacity across different movement patterns.

Benchmark

If you complete the entire circuit with consistent effort and clean reps, try cutting rest to 10 seconds or progressing to two full rounds. This format also works well as a weekly benchmark test to track your aerobic and muscular endurance.

Learn more: How to Program Kettlebell Workouts for Fat Loss

Goal: Explosive conditioning, total-body strength, metabolic overload
Equipment: One kettlebell (moderate)
Format: 1-minute intervals with burpee resets
Duration: 20–30 minutes

This workout fuses focused kettlebell movements with high-intensity bodyweight resets. The structure is simple: work hard for two minutes, then drop for burpees. It’s a metabolic burner that builds conditioning, grit, and full-body strength.

Burping Minute Workout Instructions

Set a timer for 1-minute intervals. You’ll alternate kettlebell movements for two minutes, then perform 10 burpees at the top of the third minute. After completing the burpees, rest for the remainder of that minute.

Cycle Format:

• Minute 1: Swing (Right)

• Minute 2: Swing (Left)

• Minute 3: 10 Burpees, rest remaining time

• Minute 4: Reverse Lunge (Right)

• Minute 5: Reverse Lunge (Left)

• Minute 6: 10 Burpees, rest

• Minute 7: Squat & Press (Right)

• Minute 8: Squat & Press (Left)

• Minute 9: 10 Burpees, rest

• Minute 10: Clean (Right)

• Minute 11: Clean (Left)

• Minute 12: 10 Burpees, rest

• Minute 13: Push-Ups

• Minute 14: Sit & Press

• Minute 15: Final 10 Burpees

Repeat or modify as needed based on your time and recovery.

Why It Works

The blend of loaded strength work and explosive bodyweight resets keeps your heart rate elevated while challenging major movement patterns. The predictable burpee insertions force you to manage fatigue and maintain performance under duress.

Benchmark

If you can complete the full cycle with consistent pace and clean movement, try increasing burpees to 12–15 per reset or shortening rest windows.

Goal: Fat loss, foundational strength, high-volume conditioning
Equipment: One kettlebell (light to moderate)
Format: Total reps challenge
Duration: ~10–20 minutes (based on pace)

This is one of my most popular workouts, and for good reason. It’s simple, scalable, and brutally effective. The 300 Challenge delivers a full-body training session using five of the most essential kettlebell movements. You’ll build a rock-solid foundation while burning serious calories.

300 Kettlebell Challenge Workout Instructions

You’ll perform 300 total reps — 150 reps per side — broken down across the following exercises:

Exercise Breakdown:

• 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

Rules:

• Alternate hands as often as needed. For swings, you might switch every 10 reps.

• For more advanced progression, aim to complete full rep blocks on one side before switching (e.g., 25 snatches left, then 25 right).

• Always start with your weaker side and match the same rep count with your stronger side.

• Rest only when needed — your goal is to finish efficiently, not just survive.

Why It Works

The 300 Challenge teaches pacing, grit, and proper technique under volume. It combines ballistic and grind movements, pushing your cardiovascular system while reinforcing foundational strength patterns.

Benchmark

First goal: complete under 20 minutes with clean form.
Advanced target: finish under 15 minutes.
Once you hit that consistently, increase your kettlebell weight or move to double kettlebell variants.

Goal: Time-efficient conditioning, strength-endurance, high-output volume
Equipment: One kettlebell (moderate)
Format: Two timed circuits with structured reps
Duration: 15 minutes total

This fast-paced, time-boxed kettlebell workout delivers a complete training session in just 15 minutes. You’ll alternate between strength-focused unilateral movements and explosive conditioning finishers—ideal for busy days or as a metabolic finisher.

2 x 7 Minute Circuit Workout Instructions

Perform the following two blocks as timed circuits. Move from one exercise to the next with minimal rest. Complete as many quality rounds as possible in the allotted time.

Block 1: Strength Circuit (7 minutes AMRAP)

• Snatch – 5 reps per side

• Squat & Press – 5 reps per side

• Double Lunge – 5 reps per side

Rest: 1 minute

Block 2: Conditioning Circuit (7 minutes AMRAP)

• Two-Handed Swings – 20 reps

• Burpees – 10 reps

• Fast Mountain Climbers – 20 reps

Push through the second block with intensity but maintain form. This block is meant to elevate heart rate and test your endurance.

Why It Works

This format delivers a complete training effect in minimal time. The first circuit builds unilateral strength and coordination. The second circuit increases cardiovascular output and muscular endurance. Together, they train power, stamina, and recovery under pressure.

Benchmark

Complete at least 2 full rounds in each 7-minute block with clean reps. Progress by reducing rest time, increasing kettlebell weight, or tracking total reps per round to beat on your next session.

Goal: Conditioning, mobility, unilateral strength
Equipment: One kettlebell
Format: Reps + loaded walking lunge intervals
Duration: 20–30 minutes

This hybrid kettlebell workout alternates ballistic and grind-based movements with walking lunges under load. It builds full-body coordination, unilateral strength, and challenges your cardiovascular system—all in a fluid, forward-moving format.

10 and Walk Workout Instructions

For each of the four exercises below, perform 10 reps per side, followed by a walking forward lunge while holding the kettlebell in any racked or overhead position (10 steps total). Then repeat the same exercise again, followed by a second round of walking lunges.

Repeat this pattern for each exercise before moving on to the next.

Exercise Sequence:

• One-Handed Swing

• High Pulls

• Snatch

• Clean, Squat & Press

Total:

• 8 total sets of walking lunges

• 2 rounds of 10 reps per side per movement

Choose a kettlebell that allows you to maintain form without compromising your lunge depth or overhead control.

Why It Works

This workout alternates power-based lifts with dynamic loaded movement. The walking lunges challenge core stability, balance, and leg strength while giving you time to recover between upper-body-intensive exercises. It’s a full-body burn that builds real-world, functional conditioning.

Benchmark

If you complete all rounds without rest or breaking form, progress by increasing the kettlebell weight or using overhead carries during lunges instead of rack position.

Learn more: Kettlebell Lunge Variations for Stability and Strength

Goal: Strength-endurance, muscle fatigue, metabolic conditioning
Equipment: One kettlebell (moderate)
Format: Timed supersets with short rest
Duration: ~20–25 minutes

This superset workout uses 30-second timed intervals to pair strength and power movements. It’s designed to create muscular fatigue quickly while maintaining pace and control. Short rest periods enhance metabolic stress and boost post-workout calorie burn.

30 Second Superset Workout Instructions

Set your timer for 30-second intervals. Each superset includes two exercises. You’ll perform 30 seconds per side for each movement—back-to-back—then rest 30 seconds before repeating.

Superset 1:

• One-Handed Swing (Right)

• One-Handed Swing (Left)

• Squat & Press (Right)

• Squat & Press (Left)
  Rest 30 seconds

Repeat this sequence 3 times, then rest 1 minute.

Superset 2:

• High Pulls (Right)

• High Pulls (Left)

• Double Lunges (Right)

• Double Lunges (Left)
  Rest 30 seconds

Repeat this sequence 3 times.

Optional Finisher: Perform 60 seconds of alternating swings or goblet squats to burn out the posterior chain.

Why It Works

Timed supersets challenge muscular endurance, grip, and form under fatigue. The back-to-back work followed by short rest trains your ability to recover quickly while maintaining quality movement—ideal for hypertrophy and conditioning.

Benchmark

Complete 3 full sets per superset without reducing work intervals or compromising form. Once consistent, try reducing rest to 20 seconds or adding a third superset pairing with overhead carries or snatches.

Learn more: The Science Behind Training with Kettlebells

Goal: Full-body strength, metabolic conditioning, symmetry
Equipment: Two kettlebells (matched weight)
Format: Superset intervals with active recovery
Duration: ~25–30 minutes

This double kettlebell workout delivers serious volume and balance. By pairing strength-based kettlebell exercises with bodyweight moves in a superset format, you’ll hit nearly every muscle group while building endurance and postural control. Perfect for experienced lifters ready to step things up.

Double Trouble Workout Instructions

This workout is built on a superset structure: perform the first exercise for 1 minute, followed immediately by the second for 1 minute. Rest 1 minute after completing the pair. Repeat each superset 3 times before moving on to the next pair.

Superset 1:

• Double Kettlebell Squat – 1 minute

• Push-Ups – 1 minute

• Rest – 1 minute
  Repeat 3x

Superset 2:

• Reverse Lunge with Double Racked Bells – 1 minute

• Burpees – 1 minute

• Rest – 1 minute
  Repeat 3x

Superset 3:

• Double Clean & Press – 1 minute

• Bob & Weave (Bodyweight) – 1 minute

• Rest – 1 minute
  Repeat 3x

Adjust kettlebell weight based on movement complexity. The clean & press should be challenging but controlled.

Why It Works

Using two kettlebells doubles the loading potential and improves bilateral strength symmetry. The bodyweight pairings allow high heart rate training while giving your grip and CNS a brief reset. It’s a great balance of push, pull, hinge, and squat patterns.

Benchmark

If you complete all 9 supersets with minimal form breakdown and consistent pace, increase your kettlebell load or reduce rest periods to 45 seconds.

Goal: High-intensity conditioning, muscular endurance, total-body fatigue
Equipment: One kettlebell (light to moderate)
Format: 50 seconds work / 10 seconds rest interval circuit
Duration: ~25–30 minutes

This nonstop interval circuit blends kettlebell lifts with explosive bodyweight movements. You’ll train strength, cardio, and grit in one session—no counting reps, just managing effort. A great session for improving mental toughness and recovery under load.

50/10 Workout Instructions

Set your timer for 50 seconds of work, 10 seconds of rest per exercise. Move through the circuit without extended breaks. For single-sided kettlebell exercises (marked with *), perform 50 seconds per side.

Circuit Sequence:

• Kettlebell Snatch *

• Burpees

• Clean & Press *

• Jump Squats

• Windmill *

• Lunge & Hop *

• Push-Ups

• High Pulls *

• Squat & Hold (static hold with kettlebell)

• Slow Mountain Climbers

• Swings *

• Sit & Press

Total Time: ~25 minutes (with side-specific movements performed twice)

Adjust kettlebell weight to allow continuous movement with solid form. This is a high-output workout, so start conservatively and build over time.

Why It Works

The 50/10 interval format forces you to maintain work output while under fatigue. By combining ballistic kettlebell movements with dynamic bodyweight training, you create a full-body metabolic storm that builds muscle endurance, athleticism, and cardiovascular resilience.

Benchmark

If you can complete the entire circuit without pausing the timer or dropping form, increase your kettlebell weight or shorten rest to 5 seconds. You can also add a second round for a high-level challenge.

Goal: Randomized full-body conditioning, variety, gamified volume
Equipment: One kettlebell + deck of playing cards
Format: Card-based circuit, rep count based on card value
Duration: 30–45 minutes (varies by pace and card order)

This unique kettlebell workout turns a standard deck of playing cards into a full-body training challenge. Each card you draw dictates the movement and number of reps. It’s an unpredictable, gamified way to build volume, endurance, and grit.

Beat the Cards Workout Instructions

1. Take a standard deck of cards and remove the 2s, 3s, and 4s. Shuffle well.

2. Flip one card at a time and perform the exercise associated with its suit.

3. Numbered cards = number of reps (e.g., 9 of Hearts = 9 push-ups)

4. Face cards = 10 reps per side

5. Aces = 1 Reverse Turkish Get-Up per side

6. Optional Joker = 1-minute rest or 10 burpees if you’re feeling savage

Suit Breakdown:

• Hearts – Push-Ups

• Spades – Reverse Lunge

• Clubs – Slow Mountain Climbers

• Diamonds – Squat & Press

• Jack – High Pulls (10 each side)

• Queen – Snatch (10 each side)

• King – One-Handed Swings (10 each side)

• Ace – Reverse Turkish Get-Up (1 each side)

• Joker (optional) – 1-minute rest or 10 burpees

You can cap the workout at a set time (e.g., 30 minutes) or go until the deck is complete.

Why It Works

The randomized structure keeps your body guessing and mind engaged. You’ll hit all major movement patterns with variable reps, making this both fun and brutally effective. It’s also a great test of resilience when you’re not in control of what’s coming next.

Benchmark

Track total time to complete the deck. As you get fitter, try reducing rest between cards or completing two full shuffled rounds.

Learn more: Reverse Turkish Get-Up: Technique and Progressions

Goal: Full-body strength, mobility, and conditioning
Equipment: One kettlebell (light to moderate)
Format: Three 4-exercise circuits with interval timing
Duration: ~20–30 minutes

This kettlebell workout is built on three balanced circuits, each targeting different movement patterns and muscle groups. It’s designed to challenge your strength, stamina, and coordination while keeping intensity high and transitions smooth.

Classic Kettlebell Circuit Instructions

Perform each of the following three blocks as a circuit. Work for 30 seconds per exercise, moving from one to the next with no rest in between. After completing a full block (4 exercises), rest for 1 minute before moving on to the next.

Note: For exercises marked with *, perform 1 minute total (30 seconds per side or continuous reps).

Circuit 1:

• One-Handed Swing (30s Right / 30s Left) *

• Clean & Press

• Side Lunge

• Clean & Squat

Rest 1 minute

Circuit 2:

• Windmill *

• Squat & Press

• Double Lunge

• Alternating Swing *

Rest 1 minute

Circuit 3:

• Double Handed Swing

• Clean, Squat & Press

• High Pulls *

• Overhead Forward Lunge

Optional Finisher: Repeat your favorite block or perform 60 seconds of continuous swings to finish strong.

Why It Works

Rotating through multiple kettlebell complexes builds coordination, endurance, and strength without overstressing any single pattern. The 30-second intervals promote quality movement while still keeping your heart rate elevated. It’s a well-rounded format for intermediate and advanced lifters.

Benchmark

Complete all three circuits with clean reps and controlled transitions. Once that’s manageable, reduce rest to 30 seconds or perform each block back-to-back with no rest for an advanced version.

Learn more: The Windmill: Mobility Meets Strength

Goal: Full-body conditioning, work capacity, strength under fatigue
Equipment: One kettlebell (moderate)
Format: Continuous circuit, repeated rounds
Duration: ~25–35 minutes

This high-volume kettlebell circuit challenges your muscular endurance, cardiovascular conditioning, and mental toughness. It blends ballistic kettlebell movements with bodyweight classics—no fluff, just focused work.

Big Circuit Workout Instructions

Perform each exercise for 1 minute, moving directly to the next with no rest between movements. For single-sided exercises (marked with *), perform 30 seconds per side. After completing all six exercises, rest for 1–2 minutes, then repeat for a total of 3 rounds.

Circuit Sequence:

• Snatch * (30 seconds per side)

• Burpee

• Push-Ups

• Alternating Swing

• Squat Thrusts

• Overhead Press * (30 seconds per side)

Maintain steady pacing and prioritize clean form over speed.

Why It Works

This full-body circuit uses compound kettlebell lifts to load the posterior chain and bodyweight movements to elevate heart rate. You’ll develop explosive power, upper-body strength, and conditioning in one efficient format.

Benchmark

3 full rounds with minimal rest and consistent movement quality is your first milestone. Once achieved, increase your kettlebell weight or reduce rest between circuits for progression.

Goal: Fat loss, power endurance, metabolic conditioning
Equipment: One kettlebell (light to moderate)
Format: Tabata intervals – 20 seconds work / 10 seconds rest
Duration: ~20–25 minutes

This is pure Tabata training—short bursts of maximum effort, followed by brief rests. Designed for fat loss and conditioning, this workout pairs kettlebell power moves with bodyweight burners. You’ll cycle through each superset for 8 high-intensity rounds.

Tabata Time Workout Instructions

For each pair of exercises, alternate between movements using the Tabata protocol:

• 20 seconds work

• 10 seconds rest

• Repeat for 8 total rounds (4 rounds of each movement)

Exercise Pairs:

• Alternating Swing / Push-Ups

• High Pulls / Fast Mountain Climbers

• Snatch / Jumping Lunge

How to Structure It:

• Round 1: 20s Swing → 10s rest → 20s Push-Ups → 10s rest

• Continue alternating for a total of 8 rounds (4 of each movement)

• Rest 1–2 minutes before starting the next pair

Adjust kettlebell weight to allow for explosive, controlled reps throughout each interval.

Why It Works

Tabata training pushes your heart rate to its max and keeps it there. Combining kettlebell lifts with fast-paced bodyweight work makes this a potent fat-burning protocol that also builds muscular endurance and power.

Benchmark

If you can maintain high output across all 8 rounds of each pair, progress by increasing weight or reducing rest between supersets.

Learn more: How to Program Kettlebell Tabata Workouts Safely

Goal: Full-body conditioning, muscular fatigue, volume management
Equipment: One kettlebell (moderate weight)
Format: Two-round descending rep structure
Duration: ~25–35 minutes

This kettlebell workout uses a clever rep-drop format to deliver high-volume training without burning you out. The first round builds total-body fatigue; the second round pushes you to finish strong with just enough intensity to challenge your grit and recovery.

10 then 5 Workout Instructions

Round 1:
Perform 10 reps per side (if applicable) for each of the 9 exercises below. Rest 1 minute after every 3 exercises.

Round 2:
Repeat all 9 exercises again, this time performing only 5 reps per side, moving straight through with no rest.

Exercise List:

• One-Handed Swing

• High Pulls

• Snatch

• Clean & Press

• Alternating Swing

• Squat & Press

• Side Lunge

• Double-Handed Swing

• Reverse Lunge & Press

Keep your kettlebell load consistent between rounds unless fatigue compromises your form—then scale as needed.

Why It Works

The high-rep first round builds muscular endurance and motor control. The shorter second round enhances conditioning and mental toughness under fatigue. You’ll hit all major movement patterns—hinge, squat, push, pull, lunge, and rotation—in a single session.

Benchmark

If you complete both rounds with clean form and controlled transitions, increase kettlebell weight next session or attempt a third mini-round using only 3 reps per side.