3 Full Body Kettlebell Workouts for Beginners to Advanced

Full Body Kettlebell Workouts in 7 Minutes

A full body kettlebell workout for beginners is a quick way to get a lot done in very little time.

If you want to improve your cardio, burn fat, add muscle and improve the way you move then full body kettlebell workouts are for you.

Below I have listed 3 full body kettlebell workouts that can be performed in only 7 minutes.

7 minutes don’t sound like much time to workout but wait until you feel the benefits of using the right kettlebell exercises.

I’ve also broken the 3 kettlebell workouts down into beginners, intermediate and advanced so no matter what your level you can reap the rewards of these unique workouts.

Let’s get started:

1Beginner Full Body Kettlebell Workout

Our first full body kettlebell workout for beginners combines 3 exercises that are not only effective but also important to master as they build a solid foundation for all other kettlebell exercises.

Kettlebell Full Body Workout 1

Single Arm Deadlift x 10 reps each side
Halo x 5 reps in each direction
Goblet Squat x 8 reps
Repeat for 7 Minutes

Perform each exercise one after the other taking as little rest as possible in between exercises. Continue performing the exercises one after another in circuit format for 7 minutes.

Kettlebell weights: Men should start with a 12kg (26lbs) or 16kg (35lbs) and Women an 8kg (17lbs) or 12kg.

Kettlebell Single Arm Deadlift

The kettlebell single arm deadlift is a full body exercises that works the legs, hips, buttocks, back and core muscles.

You will also find that due to the large muscle activation from the deadlift exercise that your cardio is also challenged.

The deadlift exercise requires a hinging at the hips with a flat back from hips to shoulders.

Keep your weight back on your mid-foot and heels to better activate the back of your body.

Brace your core muscles as you lift from the floor and drive your hips forwards.

Do not lean backwards at the top of the movement instead stand tall and squeeze your buttocks tight.

Learn more: 7 best kettlebell glute exercises

Kettlebell Halo

The kettlebell halo will mobilise the upper back as well as work into the shoulders, arms and core muscles.

Holding the kettlebell with both hands take the kettlebell around the neck line turning the kettlebell upside down at the back of the neck.

The kettlebell should stay close to the head with your forearm brushing your head as you take the weight around.

Keep the whole movement close and compact.

Kettlebell Goblet Squat

The kettlebell goblet squat is another full body exercise that works harder into the legs than the deadlift.

Like the kettlebell deadlift the goblet squat will raise your heart rate quickly so don’t be surprised if you find yourself out of breath after this exercise.

The squat should be performed with your heels constantly on the floor and the knees pointing lightly outwards.

Do not allow the knees to cave inwards as you squat down and ensure that you reach at least parallel with your thighs to the floor.

Failure to not squat deep enough will result in a lack of activation of the buttocks and will force the thighs to overwork.

Using a kettlebell when performing the squat will help to balance the movement and prevent the beginner from falling backwards.

Discover more: 7 kettlebell squats you need to know

2Intermediate Full Body Kettlebell Workout

For this second full body kettlebell workout the exercises become much more dynamic resulting in more cardiovascular output. You will feel your heart rate increase much quicker and you’ll be struggling with a shortness of oxygen.

Please ensure you are very comfortable with workout 1 above before attempting this workout because the exercises progress on from there.

Kettlebell Full Body Workout 2

Two Handed Swing x 15 reps
Row x 6 reps each side
Thruster x 8 reps each side
Repeat for 7 Minutes

As with the previous workout perform all the exercises one after the other only taking short rests when needed.

If you have 2 kettlebells then you can challenge yourself further by using them for the Swing, Row and Thruster or just for 1 or 2 of the exercises.

Kettlebell weights: Men should be using a 16kg (35lbs) or 24kg (50lbs) and Women an 8kg (17lbs), 12kg (26lbs) or 16kg.

Kettlebell Two Handed Swing

The kettlebell swing is another full body exercise that progresses on from the deadlift by adding a more dynamic movement.

Not only does the kettlebell swing work the legs, hips, buttocks, back, core and arms but it is also very cardiovascular in nature.

The kettlebell swing requires a thrust from the hips forwards and backwards in order to drive the kettlebell up to chest height and also absorb the weight on the back swing.

The lower back should always stay flat by bracing the core muscles and keeping the chest up.

As with all deadlift exercises keeping your weight back on heels will ensure a better activation of the back of the body.

Learn more: 4 steps to master the kettlebell swing

Kettlebell Row

The kettlebell row will strengthen the back of your body as well as your arms, core muscles, legs and buttocks.

Holding the bent over row position is challenging while rowing a kettlebell up and down hence why it works into the lower body as well as the upper.

Again the back should stay flat with the core muscles braced.

Pull the kettlebell back to the hip and then pause and squeeze at the top of the movement before lowering with control.

Learn more: 6 kettlebell row variations for a strong back

Kettlebell Thruster

The kettlebell thruster is a full body exercise that takes the squat and adds an overhead press to the movement.

Due to the dynamic nature of the thruster this kettlebell exercise is very cardiovascular and challenging.

The thruster is performed like a regular squat but with the kettlebell held in the racked position on the one side of the body.

As you drive up from the bottom part of the squat use the momentum to push the kettlebell overhead.

If you find that when holding the kettlebell your arm starts to tire during the bottom portion of the squat then you can use your other arm just to take some of the weight.

The kettlebell thruster should be performed in one fluent movement from top to bottom.

Learn more: How to master the kettlebell thruster exercise

3Advanced Full Body Kettlebell Workout

The final full body kettlebell workout uses 3 exercises that will really challenge your strength, mobility and power.

It goes without saying that you should have mastered both workouts 1 and 2 before attempting this workout.

Kettlebell Full Body Workout 3

Snatch x 8 reps each side
Side Lunge x 6 reps each side
Clean and Press x 6 reps each side
Repeat for 7 Minutes

The format is the same for this workout as the other 2. Perform each exercise one after the other only resting when needed.

If you have 2 kettlebells then you can use them for both the Snatch and the Clean and Press if you want to really challenge yourself.

Kettlebell weights: Men should be using a 16kg (35lbs) or 24kg (50lbs) and Women an 8kg (17lbs), 12kg (26lbs) or 16kg.

Kettlebell Snatch

The kettlebell snatch is a powerful full body exercise that works practically every muscle in the body.

Not only is the kettlebell snatch excellent for muscle activation but it will also help to promote explosive power through the hips and upper body.

The snatch is based on the deadlift movement pattern so a powerful hip thrust is essential to drive the kettlebell overhead.

Keep the kettlebell close to the body as you pull it up and then punch the hand through the handle at the top to prevent the kettlebell flopping over and banging the wrist.

The kettlebell should NOT swing in an arc like with the kettlebell swing.

To bring the kettlebell back down from the top position throw the kettlebell out over the wrist and then control it back down and through the legs at the bottom.

Discover more: Ultimate guide to the kettlebell snatch exercise

Kettlebell Side Lunge

The kettlebell side lunge is a full body exercise that develops single leg strength as well as improving hip mobility.

You will need good flexibility in the hips in order to lunge down nice and deep with this exercise.

Try to keep the outstretched leg nice and straight while you sit back your hips into a deep lunge.

Keep your weight back on your heels with your back flat and chest up, don’t fall forwards.

Progress into a deeper and deeper lunge as your hips start to warm up and loosen.

Your ultimate goal is to have your thigh bend to parallel with the floor.

Learn more: 16 kettlebell lunge variations for stronger legs and buttocks

Kettlebell Clean and Press

The clean and press is another full body kettlebell exercise that will strengthen the hips, legs, buttocks, core, arms, shoulders and back muscles.

First the kettlebell is cleaned from the floor and up into the racked position on the chest. Your hips are what do the work here letting your arms just guide the kettlebell into position.

From the racked position the kettlebell is pressed overhead and then slowly lowered back down to the floor under control.

During this entire full body exercise the kettlebell stays very close to the body.

If you find you bang your wrists during the clean then you need to keep the kettlebell closer to your body and then wrap your hand around the kettlebell at the top. Don’t swing the kettlebell up and over.

Learn more: Stop banging your wrists and clean like a pro

Using these Full Body Kettlebell Workouts

I’d recommend that you perform one of the above workouts 3 – 4 times per week.

Do not progress onto the next workout until you can comfortably complete the workout 3 times in one week.

More advanced kettlebell lifters can perform 2 of the workouts together with a rest period of 2 minutes in between each workout.

With all these workouts please make sure you perform the exercises correctly, if your form or technique starts to break down then stop or change exercises.