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

Getting Started with Kettlebell Workouts
After working with thousands of clients and running kettlebell classes for well over a decade, I’ve seen firsthand what separates a great kettlebell workout from a random circuit. This page brings together 21 of my best kettlebell workouts, each designed with structure, intention, and real-world effectiveness in mind.
These aren’t just throwaway routines. Each kettlebell workout here can stand on its own, but they’re even more powerful when used alongside a properly balanced training plan. If you’re following one of my kettlebell workout programs, consider these sessions great standalone options for variety, travel, or simply a change of pace.
Most of the kettlebell workouts below take 10 to 30 minutes, require minimal space, and use just a single kettlebell. Some push strength, others focus on conditioning, and a few will test your mental grit as much as your physical limits.
Important: These kettlebell workouts are designed for intermediate to advanced users. They’re intense, and recovery is key. I recommend using them no more than 2–4 times per week unless they’re integrated into a larger plan.
If you’re new to kettlebell training, start by building a solid base. You’ll find my complete guide to kettlebell exercises here, which walks through essential movements and proper form.
How to Use These Kettlebell Workouts
Each workout below includes clear instructions, reps or timing, and coaching tips. You’ll find strength-focused routines, fat-burning intervals, kettlebell circuits, and challenge workouts, all categorised to help you find exactly what you need.
Pick one kettlebell workout per training day. Don’t try to stack multiple routines. Most of these are full-body kettlebell workouts, and they’ll deliver results without the need to do more.
Want More Structure?
If you’re looking for a complete kettlebell workout program, I offer several progressive plans that take the guesswork out of training. These programs combine strength, mobility, and conditioning into a balanced weekly schedule.
And if you haven’t already, explore my 12-week programs for more structured progression.
The Perfect Pair: Mastering the Kettlebell Swing

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)
Take Five Kettlebell Circuit Workout

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
Climb to Fitness with Kettle Bells

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.
The Kettlebell Workout Test: Ensuring Proper Technique

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.
5 Step Kettlebell Workout Ladder

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
Kettlebell Workout Super Sized

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
A Pressing Minute and Kettlebells

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
1 Minute Kettlebell Workout Intervals

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
1 Minute Kettlebell Workout Circuits

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
A Burping Kettlebell Workout Minute

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.
300 Classic Kettlebell Workout Challenge

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.
- 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.
2 x 7 Minute Kettlebell Circuits

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.
10 and Walk Kettlebell Workout

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
30 Second Kettlebell Supersets

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
Double Trouble (2 Kettlebells Required)

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.
50/10 Kettlebell Routine

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.
Beat the Cards KB Workout 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
Take a standard deck of cards and remove the 2s, 3s, and 4s. Shuffle well.
Flip one card at a time and perform the exercise associated with its suit.
Numbered cards = number of reps (e.g., 9 of Hearts = 9 push-ups)
Face cards = 10 reps per side
Aces = 1 Reverse Turkish Get-Up per side
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
3 x Classic Kettlebell Workout Circuits

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
Big Circuit Kettlebell Routine

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.
Tabata Time Kettlebell Routine to Burn Fat

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
10 then 5 Kettlebell Workout Routine

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.
Kettlebell Workout Tips and Final Thoughts
To get the most out of any kettlebell workout, consistency and technique matter more than complexity. Whether you’re following one of the 21 routines listed above or designing your own, here are a few key tips to help guide your training:
Start with a weight you can control. You don’t need to go heavy to see results. Focus on quality reps first.
Master the fundamentals. If your swing or clean is off, everything else will break down. Prioritise form over speed or load.
Train movements, not muscles. Kettlebell workouts are about patterns, hinge, squat, push, pull, core and carry. Build fluency in those first.
Use intensity wisely. Just because a workout is short doesn’t mean it’s easy. Respect the rest days and don’t stack sessions unnecessarily.
Progress, don’t rush. You’ll get more long-term value from repeating and refining a workout than jumping to the next hard thing.
Adjust for your body. If you’ve got shoulder issues or mobility restrictions, modify the movements. Presses and overhead work can always wait.
Add variety strategically. Mixing things up is great, but don’t forget repetition builds mastery. Come back to the classics often.
These kettlebell workouts are not a complete program. They’re templates, challenges, and add-ons, meant to supplement a well-structured training plan. If you’re serious about results, pair them with one of my progressive 12-week programs that build over time.
If you’re just starting out, make sure you’ve got the basics down first. I recommend these:
→ 5 Best Beginner Kettlebell Exercises
→ 4 Simple Steps to Master the Swing
Take your time. Nail your form. Train with intent.
Enjoy the workouts, your future self will thank you.
- 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.