25 Best Kettlebell Workouts
I thought it would be helpful to share with you my 25 best kettlebell workouts.
When I teach kettlebell classes I do not use just random kettlebell workouts, each workout is part of a program usually lasting 12 weeks.
The kettlebell workouts listed below are fun supplements to the kettlebell programs that I plan out in advance.
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 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 days rest.
You may also find it useful to see my 52 kettlebell exercises listed here.
Enjoy the workouts…
1 The Perfect Pair
- Double Handed Swing – 20 reps
- Push Ups – 10, 9, 8, 7 etc.
- Repeat – 10 times
A super simple workout and great kettlebell WOD that hits almost every muscle in the body using only 2 exercises.
Perform 20 Double Handed Swings and then 10 Push Ups. Next repeat the 20 Swings and 9 Push Ups. Continue alternating between the Swings and Push Ups reducing the Push Ups by 1 rep each time.
At the end of the workout you will have completed 200 Swings and 55 Push Ups.
Completing the workout in under 10 minutes is excellent!
Related: Ultimate Guide to the Kettlebell Swing
2 Take Five Kettlebell Circuit
- Double Handed Squats – 20 reps
- Snatch – 20 reps
- Reverse Lunge – 20 reps
- Push Up – 20 reps
- Double Handed Swing – 20 reps
- Repeat – 15, 10, 5 reps
A circuit based workout that uses 5 different exercises.
Perform each exercise for 20 reps each, Snatches and Lunges are 20 reps each side. Next repeat the circuit for 15 reps, then 10 reps and finally 5 reps.
Related: Ultimate guide to the kettlebell snatch
3Climb to Fitness with Kettle Bells
- Burpees – 30 secs / rest 30 secs
- Slow Mountain Climbers – 30 secs
- Alternating Swings – 30 secs
- Push Ups – 30 secs
- Double Handed Squats – 30 secs
- Sit & Press – 30 secs
- Double Handed Swings – 30 secs
- Fast Mountain Climbers – 30 secs
- Repeat – add another exercise each round
A movement ladder that adds a new exercise after each rest period. Start with 30 seconds of Burpees, then rest for 30 seconds.
Next perform 30 seconds of Burpees and then 30 seconds of Slow Mountain Climbers, then rest for 30 seconds. Continue adding one exercise each circuit until you end up completing all 8 exercises without resting.
If you are feeling brave you can then come back down the ladder by removing an exercise every round. Climbing both up and back down the ladder is very challenging!
Related: 13 bodyweight exercises you should use with your kettlebell workouts
4The Kettle bell Workout Test
- Snatch – 3 mins
- Push Ups – 3 mins
- Double Handed Squats – 3 mins
- Slow Mountain Climbers – 3 mins
- Double Lunge – 3 mins
- Rest 60 seconds after each exercise
Use this test to monitor your progress. You can test yourself every month and see how your strength and fitness is improving.
Perform each exercise for 3 minutes, record your total number of reps while resting for 1 minute between exercises. For the Snatches and Lunges switch sides every 10 reps.
Related: 5 bodyweight core exercises every beginner should master
55 Step Kettle bell Workout Ladder
- One Handed Swing – 5 reps each
- High Pulls – 5 reps each
- Snatch – 5 reps each
- Windmill – 5 reps each
- Repeat – adding 1 more exercise below each round
- Clean & Press – 5 reps each
- Double Lunge – 5 reps each
- Squat & Press – 5 reps each
A fun kettlebell workout circuit that adds a new exercise every round. Start with the first 4 exercises for 5 reps each side.
Next rest for 1 minute and repeat the exercises adding the next exercise on the list after the Snatch.
Make sure that you always finish with the Windmill.
Continue adding a new exercise each round until you finish all 7 exercises, finishing with the Windmill.
Related: Master the Windmill Exercise with 4 Logical Progressions
6Kettle bell Workout Super Sized
- Clean & Press – 10 reps each
- Double Lunge – 10 reps each
- Single Leg Deadlift – 10 reps each
- Squat Racked – 10 reps each
- Windmill – 10 reps each
- Burpees – 20 reps
- Fast Mountain Climbers – 20 reps
- Jump Squats – 20 reps
- Double Handed Swings – 20 reps
- High Pulls – 20 reps each
A double circuit that will work both your strength first and then your cardio.
Perform the first block for 10 reps each side.
Next perform the second block for 20 reps each side. Work up to 3 complete circuits.
Related: Master the Kettlebell Clean and Stop Banging Your Wrists
7Kettlebell Workout Super Sized V.2
- Windmill – 10 reps each
- Double Lunge – 10 reps each
- Snatch – 10 reps each
- Thruster – 10 reps each
- T – Push Ups – 10 reps each
- Double Handed Swings – 20 reps
- No Kettlebell Squats – 20 reps
- High Pulls – 20 reps each
- Bob & Weave – 20 reps
- Alternating Reverse Lunges (no bell) – 20 reps
The same workout format as the one above except with different exercises.
Start with 1 circuit and try to work up to 3 circuits if possible.
Related: How to master the Kettlebell Thruster
8A Pressing Minute and Kettlebells
- One Handed Swing – 60 secs each
- Double Lunge – 60 secs each
- High Pulls – 60 secs each
- Squat & Press – 60 secs each
- Snatch – 60 secs each
- Sit & Press – 60 secs
- Rest 60 seconds between exercises + 10 Push Ups
A motivational workout because you only perform each exercise once.
Set you timer to beep every 60 seconds. Start with 60 seconds of Swings on both sides and then perform 10 Push Ups during the 3rd minute, rest for the remainder of that minute.
Continue performing each exercise and adding 10 Push Ups into the rest periods.
The quicker you can perform the Push Ups the more rest you will have remaining!
If you find this too demanding then leave out the Push Ups.
Related: Top 7 floor based kettlebell core exercises
91 Minute Kettle bell Workout Intervals
- One Handed Swing – 60 secs each
- Reverse Lunge Overhead – 60 secs each
- Clean – 60 secs each
- Squat & Press – 60 secs each
- Snatch – 60 secs each
- Clean, Squat & Press – 60 secs each
- Rest 60 seconds between exercises
The same format as the workout above except with different exercises and no Push Ups during the rest period.
Related: 7 overhead static kettlebell exercises for strong stable shoulders
101 Minute Kettlebell Workout Circuits
- Double Handed Squat – 60 secs
- Slow Mountain Climbers – 60 secs
- Alternating Swing – 60 secs
- Push Ups – 60 secs
- Jumping Lunges – 60 secs
- Dirty Dogs – 60 secs
- Bob & Weave – 60 secs
- High Pulls – 60 secs each
- Double Lunge – 60 secs each
- Squat & Press – 60 secs each
- Rest 15 seconds after each exercise
A nice big kettlebell workout circuit that uses both kettlebell and bodyweight exercises.
Perform each exercise for 60 seconds and then rest for 15 seconds before moving onto the next.
Related: 51 bodyweight exercises using no equipment
11A Burping Kettle bell Workout Minute
- One Handed Swing – 60 secs each
- Reverse Lunge – 60 secs each
- Squat & Press – 60 secs each
- Clean – 60 secs each
- Push Ups – 60 secs
- Sit & Press – 60 secs
- Rest 60 seconds between exercises + 10 Burpees
A similar format to workout #9 except for this workout you add 10 Burpees into your rest period.
Great for your cardio this one!
Related: 7 Kettlebell Squats you need to know
12300 Classic Kettlebell Workout Challenge
- One Handed Swing – 50 reps each
- Snatch – 25 reps each
- Clean & Press – 25 reps each
- Reverse Lunge – 25 reps each
- Squat & Press – 25 reps each
My classic kettle bell workout challenge.
Perform each exercise for the prescribed number of reps for a total of 300 reps.
You will find it easier to perform each exercise in blocks of 5 or 10 before changing sides.
Your target is under 15 minutes for the full 300 reps.
Related: Are you ready for the one arm kettlebell swing
13300 Kettlebell Workout Challenge V.2.
- Snatch – 25 reps each
- Squat & Press – 25 reps each
- High Pulls – 25 reps each
- Bob & Weave – 50 reps
- One Handed Swing – 50 reps each
A slight twist on my Classic challenge above.
Use the same format as the Classic and perform the 300 reps as quickly as possible.
Related: Complete guide to the kettlebell high pull
142 x 7 minutes Kettlebell Workout Circuits
- Double Lunge – 5 reps each
- Squat & Press – 5 reps each
- Snatch – 5 reps each
- Double Handed Swings – 20 reps
- Burpees – 10 reps
- Fast Mountain Climbers – 20 reps
- Perform each circuit for 7 minutes
Two separate circuits that are performed one after the other with 60 seconds of rest between them.
Perform each of the 3 exercise circuits for 7 minutes.
Related: 7 kettlebell swing mistakes that will cause back pain
152 x 7 minutes V.2 Kettlebell Circuits
- Single Leg Deadlift – 5 reps each
- Side Lunge – 5 reps each
- T – Push Up – 5 reps each
- Two Handed Handed Swings – 20 reps
- Bodyweight Reverse Lunges – 20 reps
- Bodyweight Squats – 20 reps
- Perform each circuit for 7 minutes
The same format as the workout described above.
The first circuit is more for strength and the second if for improving your cardio.
Related: 11 Deadlift Kettlebell Workouts and 7 Variations
162 x 7 minutes V.3 Kettlebell Workout Circuits
- Clean, Squat & Press – 5 reps each
- Double Lunge – 5 reps each
- T – Push Ups – 5 reps each
- Burpees – 10 reps
- Jumping Lunges – 20 reps
- Two Handed Swings – 20 reps
- Perform each circuit for 7 minutes
Another pair of 7 minute circuits that follow the same format as above.
1710 and Walk Kettle bell Workout
- One Handed Swing – 10 reps each x 2
- High Pulls – 10 reps each x 2
- Snatch – 10 reps each x 2
- Clean, Squat & Press – 10 reps each x 2
- Walking Lunge – 10 reps between each exercise
A fun workout to perform either outside or in a large room.
Start with the One Handed Swings for 10 reps on each side. Next perform the walking Lunge for 10 steps.
Repeat the One Handed Swing again for 10 reps each side, and also the Walking Lunges again.
Next move onto the next exercise and repeat with the Walking Lunges after every exercise.
Related: 4 kettlebell workouts with a partner using only one kettlebell
1830 Second Kettlebell Workout Supersets
- One Handed Swing – 30 secs each
- Squat & Press – 30 secs each
- High Pulls – 30 secs each
- Double Lunges – 30 secs each
- Perform each pair 3 times
Quick and simple workout and excellent kettlebell WOD that is performed in pairs of exercises.
Start with 30 seconds of Swings on each side followed by 30 seconds of Squat & Presses on each side.
Rest 30 seconds and repeat the pairing again.
Rest 30 seconds and repeat for a final time. Rest 30 seconds and move onto the next pairing.
Continue in this manner for the 2nd pair of exercises.
19Double Trouble (2 Kettlebells Required)
- Double Squat – 1 min
- Push Ups – 1 min
- Burpees – 1 min
- Reverse Lunge – 1 min
- Clean & Press – 1 min
- Bodyweight Bob & Weave – 1 min
- Perform each pair 3 times
Using two kettlebells perform each pairing 3 times, rest for 1 minute after each round. Great for building up strength and also improving your cardio.
Related: Top 5 Double Kettlebell Exercises
2050/10 Kettlebell Workout
- Snatch – 50 secs each
- Burpee – 50 secs
- Clean & Press – 50 secs each
- Jump Squats – 50 secs
- Windmill – 50 secs each
- Lunge & Hop – 50 secs each
- Push Ups – 50 secs
- High Pulls – 50 secs each
- Squat & Hold – 50 secs
- Slow Mountain Climbers – 50 secs
- One Handed Swings – 50 secs each
- Sit & Press – 50 secs each
- Rest 10 secs between exercises
A big circuit that uses lots of fun kettlebell and bodyweight exercises.
Perform each exercise for 50 seconds followed by 10 seconds of rest.
Some exercise are 50 seconds on each side with a rest in between.
Tough but you only have to perform each exercise once.
21Beat the Cards Kettlebell Workout Challenge
- Hearts – Push 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
A fun way to randomize your workouts and keep them interesting also a possible kettlebell WOD.
Remove all the numbered cards from 2-5.
Next shuffle the deck and turn over the top card.
Depending on the number and suit you will perform that exercise for a certain amount of reps.
Work your way through the full deck of cards as quickly as possible.
223 x Classic Kettlebell Workout Circuits
- One Handed Swing – 30 secs each
- Clean & Press – 30 secs each
- Side Lunge – 30 secs each
- Clean & Squat – 30 secs each
- Alternating Swing – 30 secs each
- Double Lunge – 30 secs each
- Squat & Press – 30 secs each
- Windmill – 30 secs each
- Double Handed Swing – 60 secs
- Clean, Squat & Press – 30 secs each
- High Pulls – 30 secs each
- Overhead Forward Lunge – 30 secs each
- Rest 60 secs between circuits
3 Classic circuits that should really flow from one exercise to the next without you putting the kettlebell down.
Rest 1 minute between each circuit.
23Big Circuit Kettlebell Workout
- Snatch – 60 secs each
- Burpee – 60 secs
- Push Ups – 60 secs
- Alternating Swing – 60 secs
- Squat Thrusts – 60 secs
- Overhead Press – 60 secs each
- Rest 1-2 mins repeat max 3 times
One large circuit based workout that requires 60 seconds for each exercise or per side depending on the movement.
Rest only at the end of the circuit and then repeat for a maximum of 3 complete circuits.
24Tabata Time Kettlebell Workout
- Push Ups – 20 secs
- Alternating Swing – 20 secs
- Fast Mountain Climbers – 20 secs
- High Pulls – 20 secs
- Snatch – 20 secs
- Jumping Lunge – 20 secs
- Rest 10 secs after each exercise
- Repeat each pair 8 times
Nice and simple but effective Tabata style workout.
Perform each pairing for 20 seconds of exercise and 10 seconds of rest.
Repeat each pairing 8 times. Then rest 60 seconds and move onto the next pair.
2510 then 5 Kettlebell Workout
- One Handed Swing – 10 reps each
- High Pulls – 10 reps each
- Snatch – 10 reps each
- Rest 60 secs
- Squat & Press – 10 reps each
- Alternating Swing – 10 reps each
- Clean & Press – 10 reps each
- Rest 60 secs
- Side Lunge – 10 reps each
- Two Handed Swing – 20 reps
- Reverse Lunge & Press – 10 reps each
- Rest 60 secs
- Repeat for 5 reps each side with no rests
Great workout that always keeps you interested.
Run through all the exercises for 10 reps each side resting where indicated.
Then repeat all the exercises again but for 5 reps each side but without any rest in between circuits.
Conclusion of the 25 Best Kettlebell Workouts
Above I have listed 25 kettlebell workouts or possible kettlebell WOD that I have used within my kettlebell classes.
If you are new to kettlebell training then you need to learn the basic movements before progressing on to most of these kettlebell workouts.
I suggest kettlebell beginners start with these 5 exercises.
Please ensure that you use these 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.
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ola mestre, sou do BRASIL. sou atleta de girevoy e amo fazer treinos em circuitos nos dias de metabolicos. Sou militar e pretendo montar um projeto para apresentar ao meu comandante quero implantar os kettlebell nos quarteis aqui no meu Estado.
Hey Greg! Thanks for putting this list together. Love how your videos are quick and to the point. No talking, no introductions, just the movement… just like it should be : ) I’ve bookmarked this page, shared it on my pages, and connected with you on social.
I really like the perfect pair work out! Thanks for sharing!
Yes me too Andrea, see if you can get under 15 minutes and then eventually 10 minutes 🙂
I accidentally deleted the work outs as I was cleaning up my email. How can I get another copy?
Which workouts are you referring to Carole?
I am a kettlebell instructor and always looking for new ways to spice up my classes. I love your instruction and variety to routines!
Thanks Lorien and great to meet you.
Excellent post. Thank you for the clear instruction. So motivating!
Obrigado meu amigo pelos treinos disponibilizados, foi muito bom
At the Moment I am following your 21 Day Kettlebell Swing Program. I like it and I am really making progress with my swings. Thank you.
Is it possible to get your programs as DVDs?
Regina
Thanks Regina, all my programs are available as ebooks with online videos but sadly not on DVD.
I was subscribed to your kettlebell workout of the day but all myour workshops have disappeared. Is it possible to resubscribe?
Sure thing Lesley, you can subscribe here
That’s a big list of KB workouts! Will try them out for sure! Thanks for sharing.
Hi Greg, hope all well. Good to keep seeing your updates and great content. Let us know if you are ever in London….
Thanks Ren, good to hear from you. Yes next time I’m in London I’ll be sure to get in touch. Regards to Helen.
Hi Greg,
i am 52 kg, 5f.4” – 39 yrs old female. I am quite athletic and watch your videos and follow some of your workouts already – i found you and your app thru Dr. Mercola while ago. I appreciate if you tell me how to build body- i do not want to lose wait, just want to build some muscle, broader shoulder, defined arms and strong legs. I could swing etc 16-20kg, deadlift my body weight but i still look too skinny. I eat quite healthy too. Any advice, many thanks in advance!
Hello, to build a little more muscle I recommend that you focus more on “Grind” based exercises e.g. Clean and Press, Rows, Push Ups, Pull Ups, Lunges, Pistol Squats. Use a weight that challenges you with 8-15 reps and perform 3 sets. Keep me updated on results.
Thank you so much for your time to reply. Would it be sufficient enough if i do this routine-3 sets, 3-4 times a week? I have been watching your videos and my technique has greatly improved, many thanks again!
Yes that sounds like the right amount, monitor your progress and adjust accordingly. Keep me updated.
Hi Greg,
i have have been following the workout routine. I did three days/3 sets last week and felt quite tired. This week i plan to do 4 days/3 sets per day. I also realized that i get really hungry so i start eating more and thought about ordering pure protein powder after workout. Do you recommend power shake (dr.mercola pure protein powder)? another big question should I have a small break after each exercise or each set? and how long? Thanks a million for help & advises!
(I push myself more and get out of my comfort zone. It is hard and feel tired- I am using 16kg kb for Clean and Press (each arm) and Rows (each arm), Push Ups 30-40, Pull Ups( i can’t do it at home- tried hanging on a door, but didn’t work out well 🙂 so instead i do 45 kg deadlifts and 16 kg kettle bell pullover , Lunges 15 each leg w 16kg kb, Pistol Squats without kb. ) is that good?
Take a look at this recent article on building muscle with kettlebells, it will help answer your questions.
FABULOUS
Wow that’s a great list of workouts using the kettlebell! Thanks for sharing.
Greg, I’m wondering what a press up is. I’ve googled around a little and can’t find anything. Do you mean a push up? Or a single armed press with the kettle bell?
Hi Ian, yes sorry here in the UK we call Push Ups “Press Ups”
Interesting article. Kettlebells have become more popular than dumbbells and barbells. BTW, I found some interesting kettlebell workout routines at The Urban Roar site (http://theurbanroar.com/)
Which of the routines above would you suggest for an all over body workout (especially inner thighs and buttocks). Lost a lot of weight and need to tone up and get fit
Hi Tracy, they all have their benefits but for pure simplicity I would start with No. 1 “Perfect Pair”, the swing will hit your buttocks and inner thighs and the push ups your chest, core and backs of arms. After you have mastered this workout move on to No. 2 and so on. Best of luck!
I did an imperfect perfect pair yesterday. I added 100 jump rope to each set, and did 15 sets. I also did single arm swings, ten each side with a 24kg bell. Two Hand swings are too easy. The pushups started at 15. Took me about 25 minutes. I appreciate the idea for a perfect workout.
Have been following along with you for a bit now. I saw this grouping today and am excited to to try some of these groupings. I go hard for awhile but then get bored with the “same old routine”. These are definitely something to mix and match with and to keep my interest piqued. Tkx so much for your continued inspirations.
Hi Greg I’ve been doing kettle bell for over 3 years now I love your work outs,and the videos I learn so much from watching them .Thankyou so much.
hey Greg, thank you for such good & comprehensive info. I love kettlebells and have been doing some regular workouts for several months. My current goal is 10,000 swings which I am now doing single handed. I do a push up routine of five sets, presently 100 reps total, progressing, and in the 90sec ‘rest’ between pushup sets I do 25-30 sh swings. Presently at 8,000 swings. I also do some reps where I swing the kb laterally in front of my body changing hands. I am 68, working to improve my deep core stabilisers and wanting to build some guns. Cheers from Ted.
Hi Greg,
I really enjoy these workouts, thanks for taking the time to post them. I used to receive your posts regularly, but this was the first one in a long time. I hope I did not miss any.
I have many clients over 65 and a yoga client at 91 1/2. I know that kettle bells work if done properly, but many of my clients do not want to do them. Suggestions?
Thanks,
Tammy
You should always start with Bodyweight exercises first and then when your client shows good movement strength and skill you can progress to the kettlebell beginners exercises
All workout programing is a process of progression
Best of luck with it,
Greg
Hi,
I’m the usual story, office-bound sitting most of the day behind a screen. Need to Shed Kg’s but also want to build at the same time, what would be a good weekly regime to follow?
Thanks!
Hi Richard, I’d take control of your diet first to help shed the pounds. I’d then take a look at my beginners series or beginners workouts to build a solid foundation. Best of luck!
Greg,
Great workouts! I’ve made it through pretty much all of them at this point. It seems the website was recently updated. On the older version, there were a number of extra workouts by category at the bottom of the page (tabata workouts, 7 min cardio circuits, ladder workouts etc.) I was wondering if those workouts/categories were still up on the site somewhere.
Thanks again for all the great workouts and tutorials, they’ve gotten me into great shape!
Adam
Thanks Adam, yes I’m just updating that section. I’ll send out a newsletter once they are finished, should be within the next week or so.
Love what you’ve done! I’m 44 & been at gyms since aged 16. Always been fit and slim and relatively strong. In the last 6 months I’ve set up a small home gym with kettlebells and your site is exactly what I need to stay on track and learn. Here’s my question. With having a gym mindset, thinking that I can do a 4 minute workout and be strong and fit makes me very nervous! I’m keen to understand things like frequency, duration, and strength / cardio in that mix too on a weekly basis. Thanks!
As with all exercise Rachel it comes down to your goals. Once you can clearly define what you want to achieve then you can build a program around that. For many people just building a regular exercise habit is the first step and in 4 minutes you can get a lot done without putting you off exercise all together 🙂
Great stretching videos, thanks so much
Thanks Eileen, pleased they were useful
This’s the most wonderful thing to happen in my life! Since I joined l have no problem with running out of ideas while training my clients. Keep up the good job Greg….you are a bedding. Thanks
Hi this is my first time here and I loved the article about kettlebells but I have tried it yet and I will try to do some workouts which you have mentioned, and very nicely arranged workouts which any beginner can follow Thanks and keep up the great work going
My pleasure Rohit. Let me know if you need any help.
Greg,
Your workouts are wonderful.. I’ve been workingout with kettlebells for 7 years and throughly love it. I’ve learned several new moves watching your videos, including the Bob and Weave, which I have incorporated in my workouts. Thank you. I have personally tried everyone of your workouts and have enjoyed tham all. I am a personal trainer, and my clients are now using some of your workouts. Your routines work well for me! Thank you!
Irene
My pleasure Irene, I’m pleased that I could help. If you need anything just let me know 🙂