Any five-minute workout is better than no workout at all, but there’s one way to get more out of short sessions—go hard. That’s what you get with Tabata training, a favorite of iFit trainer Hannah Eden. 

“This workout and I go way back,” says Eden. “We used to have a gym for a long time and we had a theme for each day.

“Tabata Tuesday was the most popular day and it’s one of my favorite intervals to work with, especially for high-intensity interval training. It’s hard to stay in those high heart rate zones where you’re at an RPE nine or 10, which is true interval training, but this format allows you to do it.”

How To Do Hannah Eden’s Five-Minute HIIT Workout

1A Russian kettlebell swing

Sets 4 Work 20sec Rest 10sec 

1B Alternating kettlebell snatch 

Sets 4 Work 20sec Rest 10sec 

“It’s 20 seconds on, 10 seconds off,” say Eden. “We couple two exercises together, alternating between them for four minutes with a 60-second rest afterward.”

There’s only one catch: If you want to reap the rewards of this workout, you have to step on the gas. 

“HIIT is about a burst of exertion,” says Eden. “Technically speaking, high-intensity interval training should be done at about 90% of your max heart rate, which is impossible to keep up for more than 20 seconds, maybe 30 seconds if you’re a killer athlete.”

If you’re going to work that hard, it’s more essential than ever to make sure you’ve warmed up properly before starting this workout. Begin with gentle cardio that gradually increases in intensity, then perform this gym warm-up routine. It’s also worth honing your kettlebell swing form and kettlebell snatch form with a few sets using a light weight. If you haven’t mastered the snatch yet—for instance if you bang your wrist with the kettlebell as you press—you can sub in kettlebell cleans instead.

Ready to go? Press play on this video of Tabata timings.

Benefits Of This Five-Minute HIIT Workout

The best thing about this format is that it naturally scales to any fitness level, because you’re working for a set amount of time, rather than a prescribed weight or number of reps. As long as you work hard, you’ll hit the stimulus. 

“I always say that you can do anything for 20 seconds,” says Eden. “It’s not a minute. You can easily just chomp off little bites as you go. It’s doable, it’s digestible and it’s for anyone.”

Eden’s choice of free-weight—kettlebells—also brings a unique combination of benefits. “It’s unconventional because kettlebells are an explosive, ballistic form of training,” she says. “It’s going to spike your heart rate, but that’s not all it’s doing. It’s a mixture of strength and conditioning, so you’re working both systems.”

Effective strength workouts don’t have to be complicated, especially if you’re relatively new to resistance training. Incorporating a few compound exercises that target a range of muscles with a weight that challenges you is one of the best ways to increase your muscle mass, particularly if you follow the progressive overload method by making one variable harder each time you repeat the workout.

Health and fitness coach Chris Hover recently shared a workout in that mold. It's made up of four kettlebell exercises but targets the quads and glutes in your legs, the lats in your back, and your shoulders.

It's an EMOM-style workout, which stands for every minute on the minute. This means you have one minute to complete the reps required for one exercise, resting for any remaining time, before moving on to the next exercise.

Hover recommends aiming for three or four rounds in total, which makes for a quick but effective workout that should take between 12 and 16 minutes.

Watch Hover's Instagram Reel where he walks through each of the moves in the workout.

Ideally, you’ll have access to a kettlebell rack or an adjustable kettlebell (you can also use dumbbells if you have them), because to build muscle you want to choose a weight that makes the final few reps of each set a challenge. And, if you’re like most people, your legs will be able to comfortably squat more weight than your shoulders can press.

Coach has exercise guides that explain each movement in more detail. The crucial thing to remember with the Romanian deadlift is that you should only lower as far as your hip hinge allows without rounding your back. Focus on keeping your chest up during the goblet squat, and lifting the weight straight up, not letting it drift to the side, during the kettlebell press. Finally, the key to a successful one-arm kettlebell row is a stable starting position

If you’re after more short workouts, try this 10-minute kettlebell workout next.

Use our guide to the best kettlebells to choose the right weight for you.

Kettlebells are one of the best pieces of equipment for full-body workouts. With just a handful of moves, you can engage multiple muscle groups, improve your coordination and burn some serious calories. However, kettlebells can be just as effectively used to target specific muscle groups, such as your shoulder muscles. 

This workout from Christian Vila, the founder of Brighton Kettlebells and one of the best kettlebell trainers in England, focuses on your shoulders, directly and alongside other upper-body muscles. 

It’s a kettlebell shoulder workout that’s especially well suited to beginners, because it will put your shoulders through their paces and help you improve your overall kettlebell technique. “Try the workout, once a week, for six weeks before progressing,” says Vila.

How To Perform This Kettlebell Shoulder Workout

How you program the following workout will depend on your fitness goals. “If you’re training for intensity and fat loss, try 30 seconds of each exercise and rest for 20 seconds before progressing to the next, using a weight which allows you to complete each repetition with good form,” says Vila. 

If your primary goal is to build muscle and increase strength, try three sets of 6-8 reps of each exercise, before moving to the next. 

“Weight-wise, I’d recommend 8kg to 12kg for beginners,” says Vila. However, always select a weight that allows you to complete all of the repetitions with good form. 

Always prioritize form over intensity and make sure you’re able to maintain good grip throughout the workout. If the handle gets too slippery, you may try wearing weightlifting gloves or rubbing some chalk or liquid chalk on your hands.

Kettlebell Shoulder Workout Warm-up

The shoulders are one of the most mobile and complex joints in the body. It’s easy enough to strain them with simple daily tasks (think about the time you or someone you know woke up with shoulder pain just by sleeping wrong), never mind when using such an unstable piece of equipment as kettlebells. To minimize your risk of injury and get the most out of your workout, make sure to warm up beforehand.  

“Before jumping into the workouts, complete 5-10 minutes of cardio, such as a jog, row or cycle to warm up the whole body,” says Vila. This will increase your heart rate and the blood flow to the muscles. “Then, follow this with the following mobility routine to further prepare the shoulders for the work to come,” says Vila. 

Shoulder warm-up exercises, such as shoulder rolls, arm swings and band pull-aparts will help increase the temperature and mobility of your shoulder muscles, tendons and ligaments. “Remember mobility is a big part of shoulder health and strength, allowing you to work through a full range of motion in each exercise,” says Vila. 

Beginner Kettlebell Shoulder Workout

1 Kettlebell halo 

“This move promotes mobility around the shoulder girdle, warming up the muscles for the work to come,” says Vila. 

Stand with your feet shoulder-width apart, holding the kettlebell by the sides of the handle upside down in front of your chest. Bring the weight over your right shoulder, round the back of your head and over your left shoulder to the start. 

“Try to keep the kettlebell close to your head all the way around, with your elbows tucked in, concentrating on how far down you can lower the kettlebell behind the head,” says Vila. Keep your core engaged throughout the entire movement, and make sure you don’t sway or tilt to the side. 

2 Kettlebell shrug

The kettlebell shrug is a simple, yet very effective, exercise to strengthen your trapezius, a large muscle group stabilizing the shoulder joint. “You will feel your traps burning towards the end,” says Vila. 

Stand with your feet shoulder-width apart, holding the kettlebell in both hands in front of you. “Raise your shoulders towards the ears without bending your arms,” says Villa. Pause, then lower your shoulders under control, stretching your shoulder muscles at the bottom of the movement. Don’t hunch your back or tense up your neck muscles.

3 Kettlebell front raise

“The kettlebell front raise will target the anterior (front) head of the shoulders,” says Vila.

Stand with your feet shoulder-width apart, holding the kettlebell with both hands. “With straight arms, raise the kettlebell until you can see through the hole in the handle in front of your head. Be sure to prevent any rocking of the body to stop you from using your back muscles,” says Vila. 

4 Two-handed kettlebell press

The all-time best move for shoulder strength—but with a single kettlebell. “Two hand overhead presses will build confidence in holding a weight above your head, and target the whole shoulder girdle,” says Vila. 

Stand with your feet shoulder-width apart, holding the kettlebell by the sides of the handle upside down in front of your chest. Brace your core, then extend your arms above your head. “Keep your knees slightly bent throughout and your elbows tucked in, locking out your arms at the top of the movement,” says Vila. “Slowly lower the weight to chest level.”

5 Kettlebell swing

The quintessential kettlebell exercise, the swing primarily targets the muscles of your posterior movement chain, the muscles down the back of your body. However, your shoulders will also have to put in the work. “This move uses the posterior (rear) shoulder head to prevent the kettlebell from pulling you forward,” says Vila. 

Stand with your feet wider than shoulder-width apart, holding the kettlebell handle in both hands. Brace your core, retract your shoulders and push your hips back to pull the weight between your legs, keeping your arms and back straight. Thrust your hips forward to swing the kettlebell up to eye level. Control the descent and hinge straight into the next rep.

“Initiate the movement with explosive hip extensions, with a slight bend at the knee. Beware not to squat too much, or use your shoulders like you did in the front raise—allow your hips to do the work, while keeping the shoulders retracted,” says Vila. 

6 Kettlebell clean

The kettlebell clean is a dynamic movement that trains shoulder stability, coordination and balance, and it’s one of the most important kettlebell exercises to master. “This move not only teaches you how to rack the kettlebell, ready for single shoulder presses but will train the upper back and rear shoulder heads, which are essential for full shoulder development,” says Vila.

Stand with your feet shoulder-width apart and the kettlebell between your feet. Push your hips back and reach down to hold the handle. Swing the kettlebell between your legs, then thrust your hips forward and shrug the kettlebell up, keeping it close to your body. Rotate your wrist and slide your forearm under the kettlebell. Reverse the movement to the start. 

“Be explosive as you guide the kettlebell from the floor to the rack position, neatly landing the kettlebell on the back of your forearm. Keep your elbow tucked in, before guiding the kettlebell down to the floor,” says Vila.

7 Kettlebell upright row

“If you’re a regular gym-goer, this will feel familiar,” says Vila. Upright rows are typically done with a barbell, but the kettlebell version feels easier on the wrists and arms.  

Stand with your feet shoulder-width apart, holding the kettlebell in both hands in front of you. “Take the kettlebell from a full hang at your hips to your chin, leading with the elbows and keeping the kettlebell close to your body. Keep your knees slightly bent to protect your back and to prevent rocking of the body,” says Vila. Keep your core braced throughout. 

About Our Expert

If you’re looking for a simple but effective session to strengthen your upper body, grab a kettlebell and give this workout a try. This upper-body kettlebell workout has been put together by Kunal Makwana, PT and founder of KMAK Fitness, and the difficulty can be adjusted for different fitness levels by using a lighter or heavier weight.

Depending on the speed at which you tackle the exercises and the amount of rest you take, the session will take between 20 and 45 minutes including a warm-up and warm-down. Take enough rest to ensure you’re working with good form and at the right intensity during your sets.

Upper-Body Kettlebell Workout

Warm-Up

1 Arm circles

Sets 1 Time 30sec each direction

“Stand with your feet shoulder-width apart, extend your arms to the sides at shoulder height, and make small circles, gradually getting larger,” says Makwana. “Do this for 30 seconds in each direction.”

2 Kettlebell halo

Sets 1 Reps 8-10 each direction

“Hold a light kettlebell by the handles in front of your face,” says Makwana. “Slowly circle it around your head, keeping your core tight and posture upright. “Perform 8-10 halos in each direction.”

Workout

1 Kettlebell swing 

Sets 3 Reps 12-15 Rest 30-60sec

Targets Shoulders and back

“Stand with your feet shoulder-width apart, holding the kettlebell with both hands,” says Makwana. “Hinge at your hips to swing the kettlebell between your legs, then thrust your hips forward, swinging the kettlebell to chest level. Keep your arms straight and core engaged throughout the movement.”

2 Kettlebell clean and press

Sets 3 Reps 8-10 each side Rest 30-60sec

Targets Shoulders, chest and arms

“Start with the kettlebell between your feet,” says Makwana. “Bend your knees slightly, hinge at the hips, and grab the kettlebell with one hand. In one smooth motion, lift the kettlebell, flipping your wrist so it rests on your forearm by your shoulder. Press the kettlebell overhead, extending your arm fully, then lower it back to the starting position.”

3 Kettlebell row

Sets 3 Reps 10-12 each side Rest 30-60sec

Targets Back and biceps

“Place one hand on a bench for support, and hold a kettlebell in the opposite hand,” says Makwana. Alternatively, you can take a split stance and place one hand on your front knee. “Keep your back flat and let the kettlebell hang straight down. Pull the kettlebell up to your side, keeping your elbow close to your body, then lower it back down with control.”

4 Kettlebell floor press

Sets 3 Reps 8-10 each side Rest 30-60sec

Targets: Chest, triceps, and shoulders

“Lie on the floor with your knees bent and feet flat on the floor,” says Makwana. “Hold a kettlebell in one hand above your shoulder with your arm fully extended. Lower the kettlebell until your elbow touches the floor, then press it back up to the starting position.”

5 Kettlebell windmill

Sets 3 Reps 6-8 each side Rest 30-60sec

Targets Shoulders, obliques and hamstrings

“Stand with your feet shoulder-width apart, holding a kettlebell in your right hand overhead,” says Makwana. “Keeping your gaze on the kettlebell, hinge at the waist and lower your torso towards the left foot, touching it with your left hand (or as close as you can). Reverse the motion to return to the starting position.”

Warm-down

“Focus on stretching the upper-body muscles that were worked during the session,” says Makwana. “Include stretches for the shoulders, chest, back and arms, holding each stretch for 20-30 seconds.” 

Get help deciding which kettlebell to buy with the expert advice in our guide to the best kettlebells.

When you’re short on time but still want to squeeze in an effective sweat, turn to circuit training. The minimal rest periods mean you’re not counting down the seconds to your next set, and you’ll raise your heart rate and keep it high to improve your cardio fitness.

To work on your strength as well, keep this kettlebell circuit to hand. It’s from personal trainer Matt Tralli, who’s trained celebrities such as Tom Holland, Jacob Elordi and Dua Lipa.

The circuit is made up of just four kettlebell exercises, but you’ll challenge muscles all over with full-body exercises such as the thruster. Take a look at Tralli’s Instagram Reel where he demonstrates each of the moves.

You’re working hard from the off, so if you’re using the circuit as a standalone session (rather than a finisher after a strength session), make sure to warm up first—this warm-up routine will do the trick. 

Both the lateral lunge clean and deadlift to sprawl require excellent core strength and stability to perform correctly. The kettlebell clean alone is a technical move that’s easy to get wrong, leaving you with bruises on the back of your wrist if you’re not careful.

If you haven’t mastered it yet, start with this kettlebell workout for beginners. It’s also formatted as a circuit but steers clear of cleans and snatches. This kettlebell HIIT workout is another great option that represents a step up in difficulty with a larger selection of exercises.

If you need help deciding on the right weight for you, read our guide to the best kettlebells.

Want to train your core? You don’t need to do sit-ups and crunches to work the muscles in your midsection. In fact, I’m training my core whenever I exercise, even when I’m not doing core-specific moves. It’s because my core has to engage for every move I do at the gym to ensure my body stays balanced and stable.

Using kettlebells when I work out adds another layer of intensity. Because the weight of a kettlebell sits below the handle—unlike a dumbbell where the weight is evenly distributed on either side—you have to work harder to keep the kettlebell stable during exercise and your core plays a significant part in helping you do that.

My PT, Will Duru, is a huge fan of kettlebell workouts. “Kettlebells are really effective for core strength because they can be used to imitate real-life situations such as picking things up from the ground, thrusting from the hips, and lifting boxes overhead,” says Duru. “Kettlebells teach you to be flexible in your core strength through rotational movements too.”

Want to train your core without doing back-breaking sit-ups? Give these moves a go. I leave a 30 to 60-second rest between each set depending on how I am feeling.

1 Single-arm swing 

Sets 4 Reps 12 each side

Stand with your feet shoulder-width apart, holding a kettlebell in one hand in front of you by its handle. Engage your back and core muscles so your back stays flat throughout. Hinge at your hips, pushing your hips backwards and letting the kettlebell swing through your legs. Push your hips forward to generate the power to swing the kettlebell up to shoulder height, but don’t overextend and let your back curve. Control the descent and go straight into the next rep. Do all your reps on one side, then switch sides. Read Coach’s kettlebell swing form guide for more technique pointers.

2 Standing Arnold press

Sets 3 Reps 12

Hold lighter kettlebells by your shoulders with your palms facing you. Press the kettlebells up, rotating your hands 180° so your palms face forward when your arms are extended. Avoid using your lower body during this exercise so that your core has to work that extra bit harder to hold you upright as you press the kettlebells overhead. Coach’s Arnold press form guide has more about this excellent shoulder exercise.

3 Gorilla row

Sets 4 Reps 12 each side

Stand over two heavier kettlebells, push your hips back and bend your knees slightly to take hold of the kettlebell handles. Keep your core engaged and back flat as you lift one kettlebell to your rib cage, pause, and then lower back down. Repeat on the other side. Continue, alternating sides with each rep.

4 Plank pike and push-up

Sets 4 Reps 8 each side 

Get into a high plank position, with a light kettlebell by each hand. Lift one hand and pick up the kettlebell on the opposite side. Keeping your arms and legs extended, lift your hips and pull the kettlebell towards your opposite foot. Return to the start, then perform a push-up, bending your elbows to lower your chest to the floor and pressing back up, before repeating the pike on the other side. Keep your core and back engaged so that your body stays square to the floor as you move the kettlebell.

5 Plank drag

Sets 4 Reps 10 each side 

Place a kettlebell next to one hand and get in the high plank position with your hands directly under your shoulders, arms extended and your body in a straight line from head to heels. Maintaining the plank position, use your hand furthest away from the kettlebell to drag it under your body to the other side. Squeeze your core as you move the kettlebell to stop your body from shifting to one side.

6 Squat and press

Sets 3 Reps 10

Hold a heavier kettlebell upside down in both hands in front of your chest. Push your hips back and bend your knees to lower into a squat. As you rise, press the kettlebell overhead.

7 Flutter kick

Sets 3 Reps 20

Lie on your back holding two light kettlebells above you with arms extended. Lift your legs just off the floor and, pressing your lower back into the floor and keeping your legs extended, lift one foot and lower the other, then reverse the movements, alternating at pace. Find out an adjustment to use if you can’t keep your back pressed into the floor with Coach’s flutter kick form guide.

Starting to exercise can feel hard if your body’s not used to physical activity, but at least it doesn’t have to be complicated. All you need is one kettlebell  , Whether you’re building strength at home with one kettlebell, or prefer to skip queuing for machines and work out in your own corner of the gym, getting a full-body session with just a kettlebell is possible. 

This routine created by online coach Chris Hover is made up of five kettlebell exercises. It’s great for beginners, skipping difficult-to-master moves like the kettlebell clean and kettlebell snatch, but people with experience of strength training will also benefit.

Some of these exercises—such as the goblet squat and suitcase deadlift—recruit multiple big muscle groups so use a moderate to heavy weight if you have access to a range of kettlebell weights. However there are a couple of moves—particularly the kneeling press shoulder exercise—that isolate weaker muscle groups, so unless you have a particularly strong upper body it’s a good idea to switch to a lighter kettlebell.

Take a look at Hover’s Instagram Reel where he demonstrates each move. If you need more detailed explanations, we have a goblet squat form guide that can help.

It’s a good idea to pause and brace your core before beginning each exercise by squeezing your glutes and abdominal muscles. This will maximize muscle engagement and help you to maintain good posture throughout the workout.

Move through 10 reps of each exercise except for the unilateral movements. For those, do 8 reps on each side for the suitcase deadlift and 20 reps each side of the offset march.

Complete the circuit four times in total, taking 90 seconds of rest in between each round. Like most circuit workouts, doing a series of exercises without rest in between will get your heart rate up and improve your cardio fitness. Depending on how quickly you move through the reps, this workout should take around 20 minutes.

For another accessible routine, try this kettlebell workout for beginners.

Need help choosing between deals? Our guide to the best kettlebells can help.

The festive period couldn’t have less to do with working out, but that hasn’t stopped the fitness world from getting into the spirit of the season. Mostly through a festive workout format based on “The Twelve Days of Christmas” carol. It’s big on YouTube and, as far as we can tell, originated as a CrossFit WOD.

The CrossFit versions are, as you might expect, pretty full-on, but here’s a more accessible kettlebell workout from trainer Roxanne Russell. All you need is one kettlebell and all the moves are low impact.

Try it over the weekend as a break from the festivities, or next week to get yourself out of a post-Christmas slump. “Get your workouts done early in the morning, it will make you feel great throughout the day,” says Russell.

The format is easy to do, if complicated to explain, but thankfully Russell’s video is a follow-along workout so just grab a kettlebell and press play.

Russell uses a 10kg kettlebell in the video, although with lots of rows and leg exercises, don’t be shy about picking a heavier weight—Russell isn’t. “I was only demonstrating in the workout video,” Russell told me. “When exercising I would pick a heavier weight”.

If you liked this workout you’ll be delighted to discover it’s not the only “Twelve Days of Christmas” workout Russell has posted. There’s this abs and core kettlebell workout and this full-body kettlebell challenge from last year.

And if you came to this workout expecting 12 workouts spread over 12 days, just check out Coach’s 12 days of Christmas workouts—a dozen routines from top PTs to take you from 25 December into the new year.

Need help choosing? Our guide to the best kettlebells can help?

My favorite workouts don’t cram in complicated moves for the sake of it. Instead, they deliver the intended stimulus with a minimum of fuss. 

That’s exactly what this workout from elite coach Michele Letendre does. Letendre trains five-time CrossFit Games podium athlete Pat Vellner and 2023’s Fittest Women On Earth Laura Horvath, and Letendre made six appearances at the CrossFit Games herself. In other words, she knows a thing or two about hard work and effective training.

In her Instagram Reel sharing this workout, Letendre says this type of session helped Vellner fine-tune his pacing strategies and “improve his power endurance”.

Letendre has taken the 21-15-9 rep format—a standard CrossFit Workout—and combined it with a longer EMOM to create an 18-minute conditioning workout.

You have six minutes to complete 21 calories on an exercise bike and 21 kettlebell goblet squats, another 15 calories on the bike and 15 goblet squats, then a final nine calories and reps of each. Rest for any time remaining on the timer, then repeat two more times for a total of three rounds.

According to Letendre, you should aim to complete the sequence in four to five minutes, giving you enough time to get your breath back and go again, but advises you to take a bit longer to complete the first round.

“You have to be willing to sacrifice rest time in the first interval to set yourself up for the next two,” Letendre wrote on Instagram. “High intensity is the goal, but not maximal intensity. Keep some in the tank and give it everything you’ve got on the last one.”

You can use any exercise bike as long as it counts calories on its monitor. Letendre opts for a Concept2 BikeErg in the Reel, while the version of this workout shared on CrossFit.com prescribes the Rogue Echo Bike (an air bike). 

The suggested kettlebell weight is 32kg for men and 24kg for women, but don’t hesitate to scale the workout to your ability with a lighter kettlebell.

“When I wrote this one I wasn’t sure it was doable, but with some scaling, I actually managed it,” Letendre wrote.

You can also adjust the rep scheme to 18-15-9 or 12-9-6.

You know a kettlebell workout is tough when you can easily split it up into two workouts that would both be challenging in their own right. That’s what you have with this kettlebell leg workout created by fitness coach and PhD nutrition ambassador Gabby Dawn Allen.

You only need one kettlebell for the session, which starts with a sets and reps section to build muscle, before going into a circuit to develop your muscular endurance, boost your cardio fitness and burn fat. As mentioned, you could do each section as a workout by itself, or power through both for an epic legs workout, although unless you never skip leg day or are happy to deal with DOMS, you may wish to start with fewer sets, and add reps and sets gradually when you repeat the workout.

Kettlebell Leg Workout Overview

Section One

1. Two-handed clean and paused squat 4 x 8
2. B-stance Romanian deadlift into reverse lunge 4 x 8 each side
3. Single-leg hip thrust 4 x 8 each side
4. Lunge 1 x 12 each side

Section Two

Complete four rounds of the following.

1. Kettlebell swing x 12
2. Reverse lunge x 10 each side
3. Thruster x 8

Kettlebell Leg Workout Warm-up

Allen has suggested this warm-up for the workout, which involves doing each of the following for 20 seconds. This gym warm-up routine will also get you ready for the workout.

1. Dead bug
2. Glute bridge
3. 4-point kneel wrist circles
4. World’s greatest stretch
5. Plank
6. Low squat hip opener
7. Reverse lunge with reach up
8. Star jump
9. Squat hold
10. Butt kicks
11. High knees

Kettlebell Leg Workout Section One Form Guides

1 Two-handed kettlebell clean and paused squat

Sets 4 Reps 8 Rest 60sec

“This should be one fluid motion,” says Allen. “The kettlebell does not need to return to the floor for every rep but must come to a dead stop before performing each clean. Keep the bell close to you and it should move up and down in a vertical pattern. The power comes from your core, your hamstrings and your glutes. 

“Holding the bell in both hands with a slight bend in your knees, hinge forwards from your hips. Drive through your glutes to stand up straight, creating the power to shift the weight up to your chest as your hands slide down the horns of the bell. Do not lean back—brace your core and you will stand tall—and don't lock your knees. 

“Keep the bell close to your chest and keeping the chest up, lower into your squat. Hold at the bottom of the squat for a second if you can! Focus on your weight going through the middle to back of your foot—you should be able to wiggle your toes without losing balance. Push the floor away and drive up to standing, lower the weight and repeat.”

2 B-stance Romanian deadlift into reverse lunge

[The video above demonstrates the B-stance Romanian deadlift portion of the exercise.]

Sets 4 Reps 8 each side Rest 60sec

“Hold the kettlebell in one hand,” says Allen. “Step the opposite foot to the hand holding the bell back to around half the distance of your lunge. Practice without the bell first if you’re unsure of foot placement. 

“Bend your front knee a little, and roll your shoulders down and engage your lats. Your weight should mostly be in your front heel—you’re using the back foot for stability. You can rest your other hand on a wall if you need some extra assistance. Keeping the bell close to your shin, hinge forwards, sending your butt backward. You will feel your glutes elongate. Once you’ve reached your full hinge, drive through your glutes to standing. Do a big squeeze at the top without pushing your hips forward. Then step your rear foot back into a reverse lunge, letting the bell come to the outside of the front leg. Keep your core strong so you don’t lean! Push through your front foot and bring the rear foot back to the B-stance.”

3 Single-leg hip thrust

Sets 4 Reps 8 each side Rest 60sec

“Sit on the floor and rest your back, just below your shoulder blades, on a bench, chair or something stable,” says Allen. “Lift the kettlebell onto your hips, raise your hips so your body is in a straight line from knees to shoulders, and slowly walk your feet out to your starting position. Your foot placement dictates the focus of the exercise. If your shins are vertical when your hips are lifted, it will be glute-focused, if your feet are further away it will be more hamstring-focused. Too close will rely on the quads. I always aim for a vertical shin. 

“Lift one foot off the floor. The kettlebell should be on the hip of the foot that’s down. Slowly lower your hips towards the floor. Your hips should remain square as if you still had both feet down—if it's too much just put the foot down. When your butt is just above the floor, drive through your heel back up to the starting position. Squeeze your glutes throughout the exercise and even harder at the top! Lower over the count of two, take a count of one to get back to the top and hold for a count of one at the top.”

4 Lunge

Sets 1 Reps 12 each side 

“Hold the bell by the horns and keep it close to you,” says Allen. “Tuck your elbows in and brace our core. Step one foot forward into your lunge, aiming for the knee to stay in line with the foot and over the ankle—try not to push too far forward over the foot. If you can, tap your back knee down to the mat. Drive through the front foot to stand tall and then go on the other side. The more you focus on holding your core, the better this will be for you. Try it with just bodyweight if you need to.”

Kettlebell Leg Workout Section Two Form Guides

Complete four rounds of the following, resting for 45 seconds between rounds.

1 Kettlebell swing

Reps 12

“Stand with your feet shoulder-width apart,” says Allen. “Hinge forward, push your hips back and slightly bend your knees as the bell moves between your legs.” Push your hips forward to stand up and swing the bell up. “The power to bring the bell back up in front of you comes from your glutes—not the shoulders! Tuck your elbows in so the weight is likely to come only up to belly button height. Keep your core braced, don’t lean back as the kettlebell comes up, and squeeze your butt cheeks.”

2 Reverse lunge 

Reps 10 each side

“On your last kettlebell swing, catch the bell and step one foot backward into a reverse lunge,” says Allen. “Protect your lower back by hugging that bell in tight! Drive through the front heel and push off through the back foot to come back to standing and switch legs.”

3 Thruster

Reps 8

“This begins with exactly the same motion as your squat earlier, but this time with no pause at the bottom,” says Allen. As you rise from the squat use the momentum to press the kettlebell straight up. “Think about pushing the floor away and exploding upwards, which will give you the force needed to push the weight up above your head.”

If you need help choosing, our guide to the best kettlebells for home training can help. And once it’s delivered, you can get stuck into this full-body kettlebell workout, kettlebell abs workout and kettlebell HIIT workout. 

There isn’t much you can’t train with a kettlebell. You can build muscle in your lower body and upper body, challenge your cardio fitness, and get your entire body working as one with dynamic, functional movements. And if you want to step up your abs workouts, just add a kettlebell.

There are plenty of great kettlebell abs workouts to try and this routine from personal trainers Matt Tralli and Louis Chandler is a great example, with four moves that will train your rectus abdominis (your six-pack) and obliques (your side abs).

All you need for this workout is a kettlebell. Even if you’ve tried these exercises before, choose a lighter weight first so you can get the hang of the sequence and perfect your form. Then you can challenge yourself with a heavier weight when you’re ready for it.

Watch the Instagram Reel where Tralli and Chandler demonstrate each of the exercises.

Tralli and Chandler have set 20 reps of the standing overhead march, 10 reps of the single-arm sit-up on each side, 20 up-and-over reps and 10 woodchops on each side, however adjust the reps, rounds and rest to suit your level of fitness. The workout should pose a challenge, but each exercise needs to be performed with good form.

Your form is really important in each of these moves to avoid putting unnecessary pressure on the lower back. Good core engagement will also maximize the benefits of the workout. How do you know you’re engaging your core? Think about keeping your ribcage down, drawing your belly button toward your spine and squeezing your glutes for extra stability. 

If these weighted exercises are too difficult, try some of the best bodyweight core exercises instead, which will also help you build up your core strength. 

It’s easy to overcomplicate your workouts, particularly if you’re trying to target a wide range of muscles in one session. But you don’t need to spend hours in the gym messing around with different weights machines, and loading and unloading a barbell, to build full-body strength.

If you’re short on time, try this straightforward three-move session created by personal trainer Ali Kabba. All you need are two kettlebells and a rowing machine. (No rowing machine? Try this full-body kettlebell workout instead.)

It’s an AMRAP workout, which means the aim is to complete as many rounds as possible during the specified time cap, which in this case is 20 minutes. It’s a routine you can combine with a warm-up for a short gym session, or try it after your usual strength session to work on your conditioning.

Take a look at Kabba’s Instagram Reel where he demonstrates each of the exercises. He’s also shared his form tips exclusively with Coach, so make sure to take note of them to get the most out of these exercises.

The workout begins with 15 calories on the rowing machine to get your heart rate up and activate a wide range of muscles throughout your body. “Rowing is a great way to elevate your heart rate and strengthen your legs, back, arms and core,” says Kabba.

You might think that rowing mainly engages the upper body but hone your rowing technique and it becomes a great movement for developing strength and power in your legs. “Start the movement by driving through your heels. As your legs extend, hinge at your hips and lean slightly back, maintaining a strong, neutral spine,” says Kabba.

"Once your legs are almost fully extended, engage your arms, pulling the handle into the lower part of your rib cage, then return to the start.”

Next up is the kettlebell push-up which targets the chest, shoulders and triceps. “Start in a press-up position with your hands holding the kettlebells, shoulder-width apart. Bend your elbows to lower your chest toward the ground and then press back up,” says Kabba.

“The kettlebells make the press-ups more challenging as they require more stabilization and core engagement,” says Kabba. If this is too hard, you can modify this exercise by doing it without the kettlebells, or doing push-ups on an elevated surface, placing your hands on weight plates or a box.

The final exercise in this routine is the Pendlay row. “To do this exercise, hinge forward at your hips and hold a kettlebell in each hand,” says Kabba. “Engage your core and keeping your back flat, lift the kettlebells to your chest. Retract your shoulder blades as you lift the kettlebells.”

Need help deciding? Our guide to the best kettlebells will help you choose the right kettlebell for you.

Just because something’s popular doesn’t mean it’s high quality, but sometimes you find something that’s both. I was browsing kettlebell workouts on YouTube, filtered by view count, and bodybuilder and online coach Obi Vincent’s full-body kettlebell workout caught my eye. 

It has amassed more than 26,000 likes and 1.2 million views since it went live in August 2021. It’s not the most popular kettlebell workout on YouTube, but I skipped past a bunch of videos that didn’t fit my training goals—largely because they were aimed at beginners or too short.

Vincent’s session stood out to me because after completing my strength work for the week, I was on the lookout for a new piece of conditioning work. Vincent’s session combines a 10-minute EMOM (every minute on the minute) with a second 10-minute AMRAP (as many reps as possible). Vincent also talks through the technique for kettlebell cleans and snatches which are hard to get right, plus he includes a warm-up. 

What’s more, it only needed one kettlebell, so I fetched my trusty 24kg weight from the shed and pressed play. Watch Vincent’s video to see the exercises in each section and how to do them.

3 Tips For Doing This Workout

1. It’s Easier When Your Form Is On Point

This is true in pretty much any workout, but I think it especially applies to kettlebell exercises.

With some muscle-building movements you can mask poor form with strength, but muscling your way through compound exercises like the kettlebell swing, snatch and clean is a one-way ticket to fatigue (and possibly injury). 

I found that by focusing on my form during the EMOM complex I was able to conserve energy and finish each minute’s work within 30 seconds, giving me a little bit of time to recover before the next round. 

If I had let my form slip there would have been a lot of wasted energy stabilizing the weight at and above the shoulder, and if I had used my arms instead of my hips to power the kettlebell swing I would have been relying on a smaller set of muscle groups which will tire faster.

2. Select The Weight Wisely

If you’re at the gym or have an extensive collection of kettlebells at home, you can change the benefit of doing the workout by selecting a light or heavy kettlebell, just make sure you adjust the reps as necessary.

With a light kettlebell and more reps, you’ll raise your heart rate and challenge your muscular endurance. A heavier kettlebell and fewer reps should result in more of a strength or hypertrophy stimulus. 

My 24kg/53lb kettlebell landed me somewhere in the middle. I was able to complete each minute’s work unbroken, but ended the workout breathing heavily. 

I also found the AMRAP taxing on my quads, core and shoulders, feeling that familiar burn that a set of 12 strict overhead presses might deliver. I managed to reach a decent way into the fifth round in 10 minutes, but by the end my forehead was sodden and I needed a lengthy sit-down.

3. Save This For A Day When You’re Short On Time

I tend to spend between 60 and 90 minutes in the gym, five days a week, as part of my regular CrossFit training. Each session usually comprises some strength work, skill work, a classic CrossFit workout and some accessory exercises to strengthen lesser-used muscles. 

Vincent’s routine took me 30 minutes from start to finish, warm-up and all (I added a couple of my go-to mobility movements into his pre-workout routine to make sure my body was primed for the intense session ahead).

The kettlebell complex EMOM allows you to work on your strength and skill with the kettlebell, while the rep scheme in the AMRAP is an example of high-intensity resistance training (HIRT)—a type of exercise that blends hypertrophy training with HIIT to work your heart, lungs and muscles simultaneously. 

It couldn’t replace a longer, segregated session, but it does offer a worthwhile shorter alternative for days when you’re pressed for time. 

Need help deciding? Coach’s guide to the best kettlebells can help.

There are many reasons for working out, but for many of us it’s to ensure we stay strong and supple. In other words, a way to make sure we can get out of a chair without any audible creaking. If that sounds like you, you’ll love this kettlebell workout from Sam Shaw, a qualified personal trainer and founder of Lemon Studios Personal Training, who’s previously contributed a low-impact knee-strength workout to Coach.

“This workout includes functional movements that we use in everyday life,” says Shaw. “For example, lunges and squats mirror the movements of walking up stairs and getting up off the sofa.”

Shaw has used a kettlebell for this session because of the exercises chosen. “Kettlebells are slightly easier for certain movements because of the shape and grip,” he says. You can repeat the workout with heavier kettlebells as your strength increases.

The workout asks you to perform each exercise for a period of time, rather than to complete a set number of repetitions, because it avoids the tendency to tick off the reps as fast as possible at the expense of good form. “Especially on moves like kettlebell swings, it’s much better to focus on form rather than trying to rush through 20 reps as quickly as you can,” says Shaw.

The most technically difficult exercise below is the clean and press, so it’s worth practicing that move with a light weight as part of your warm-up. If you’re unsure if you’re doing it right, or you find the kettlebell keeps slapping the back of your wrist, start with this kettlebell workout for beginners until you can get a PT to check your form in person. 

Workout Overview

1. Kettlebell reverse lunge with knee drive 4 x 30sec each side
2. Kettlebell swing 4 x 1min
3. Goblet squat 4 x 1min
4. Clean and press 4 x 30sec each side
5. Kettlebell deadlift 4 x 1min

Form Guides

1 Kettlebell reverse lunge with knee drive

Sets 4 Time 30sec each side Rest 1min

Why This is a compound exercise that targets the lower body, including your quadriceps, hamstrings and glutes, and because it works one side at a time your core has to work hard to maintain stability.

How Stand holding the kettlebell in the rack position, holding the handle by your chin, with your elbow out to the side and the bell resting on your forearm by your shoulder. If you are holding the kettlebell in your right hand, take a big step back with your right foot, and bend both knees to lower until your right knee is just above the floor. Keep your weight over your left heel, and your left knee directly above your left ankle throughout. Push through your left heel to return to the start and drive your right knee up until it’s level with your hips. Pause and squeeze your glutes, then go into the next rep. Switch sides after 30 seconds.

2 Kettlebell swing 

Sets 4 Time 1min Rest 1min

Why This is a dynamic full-body exercise that targets the posterior chain, including the glutes, hamstrings and lower back, while engaging the core and shoulders. 

How Stand with your feet shoulder-width apart and a slight bend in your knees, holding a kettlebell in front of you in both hands. Brace your core and, keeping your back straight throughout, hinge at your hips to swing the kettlebell back between your legs. Thrust your hips forward, squeezing your glutes to swing the kettlebell to shoulder height. Control the descent of the kettlebell and go straight into the next rep.

3 Goblet squat

Sets 4 Time 1min Rest 1min

Why This leg exercise targets the quadriceps, hamstrings and glutes. 

How Stand with your feet hip-width apart holding the kettlebell handle in both hands close to your chest. Engage your core, and push your hips back and bend your knees to lower until your hips are in line or below your knees. Keep your back straight and chest facing forward throughout. Pause at the bottom then push through your heels to stand.

4 Kettlebell clean and press

Sets 4 Time 30sec each side Rest 1min

Why This is a compound exercise that works multiple muscles. Again, it works one side at a time, so the onus is on your core to maintain stability. 

How Stand with your feet shoulder-width apart and the kettlebell on the floor between your feet. Hinge forward, bend your knees slightly and take hold of the kettlebell with one hand. Engage your core and swing the kettlebell between your legs and thrust your hips forward to swing the kettlebell up. As the kettlebell rises, pull it towards your body and then move your hand underneath the kettlebell to catch it in the rack position. Extend your arm to press the kettlebell straight up, finishing with your arm straight and biceps next to your ear. Reverse the move to the start. Switch sides after 30 seconds.

5 Kettlebell deadlift

Sets 4 Time 1min Rest 1min

Why This is a great exercise for strengthening the posterior chain, which includes your lower back, glutes and hamstrings. 

How Stand with your feet shoulder-width apart and the kettlebell on the floor between your feet. Push your hips back, then bend your knees and take hold of the kettlebell in both hands. Maintaining a straight back, drive through your heels to stand up. Lower under control, pushing your hips back first and then bending your knees.

See what we recommend in our round-up of the best kettlebells.

There’s so much you can do with a kettlebell, but it’s particularly good at targeting the muscles in your lower body. That’s because as well as adding resistance to squats and lunges, it can be used for ballistic movements such as swings and cleans.

This workout posted by personal trainer Cameron House on Instagram combines those four kettlebell exercises in a 10-minute AMRAP workout where the aim is to complete as many rounds as possible in the time limit.

While you want to move as quickly as possible, it’s essential to maintain good form to avoid injury, especially in the swing and kettlebell clean. If your form in these suffers as you fatigue, this can put undue pressure on your lower back.

You can either do this workout on its own as a quick lower-body blast (once you’ve warmed up, of course) or add it to the end of a leg workout to push your legs to their limit.

Watch House’s Instagram reel below in which he demonstrates each of the exercises.

The first move in this workout is an American swing, which involves driving the kettlebell overhead. If you’re not sure how to do a kettlebell swing, the key thing to remember is that you should generate power with a strong hip drive, rather than with your arms. Squeeze your glutes as you drive the kettlebell overhead and keep your chest up.

You’re probably familiar with lunges and squats (and if not then this high-octane routine isn’t the best place to start), but make sure you’re not cheating the movements just because you’re against the clock. Squat down so your hips at least reach knee level and try to gently tap your rear knee on the floor when lunging.

Finally, the kettlebell clean and press is a full-body movement. Done correctly, it should involve a big drive through the hips and full engagement of the lower body.

If you’re looking for more kettlebell workouts, try this 10-minute kettlebell workout, this kettlebell HIIT workout, or attempt this 100-rep kettlebell challenge.

Think of training your arms and shoulders and you probably reach for the dumbbells, but kettlebells can do just as good a job. Take, for example, this routine from personal trainer Roxanne Russell.

As Russell told Coach, the movements are simple and straightforward ones—meaning fundamental exercises such as the kettlebell press, biceps curl and overhead triceps extension—and will “work the targeted muscles effectively”. 

The workout is broken down into 15 moves and takes 15 minutes, making it ideal for those days when time gets away from you. Each exercise is performed for 45 seconds, followed by 15 seconds of rest. 

Watch The Follow-Along Workout

“This workout isn’t just for beginners. These exercises are performed by experienced bodybuilders, coaches, athletes… I did—and still do—these exercises before bodybuilding competitions, and I won,” says Russell.

“This workout can be repeated twice for a more intense arm workout, done on its own or combined with chest, core and back exercises for a total upper-body workout.”

Russell uses a combination of 6kg, 8kg and 10kg kettlebells, but you should adjust which weights you use depending on your ability. “If you are finding the exercises a bit easy, grab heavier weights for more of a challenge, making sure they’re not so heavy your form is compromised,” says Russell.

If you only have one kettlebell to hand and it’s a bit light, you can still make this workout a challenge. “If you don’t have access to heavier weights, repeat the workout again and play with the tempo,” says Russell.

If you want more arms and shoulder workouts to add to your roster, Coach has plenty of options. There’s this dumbbell arms and shoulders workout or, to use the most of your gym membership, try the second Saturday session in this four-week muscle-building workout plan.

If, like me, your Instagram feed is a steady stream of fitness content, you’ve probably started seeing more kettlebell complexes appearing recently. 

These impressive-looking kettlebell workouts challenge you to flow from one exercise into another without any break, putting your co-ordination, grip strength and muscular endurance to the test. The only problem is you’d need to draw up a revision schedule just to remember some of the longer ones—complex by name, complex by nature, I suppose. 

If you want to take one for a spin but don’t have the spare mental capacity to commit a seven-move sequence to memory, try this simple yet effective complex from NASM-certified personal trainer Jay Maryniak, who goes by JTM_Fit on Instagram. 

There are three single-arm moves—the kettlebell snatch, power clean and squat clean thruster—which are all demonstrated in the video below. You’ll do two reps of each move, completing all three moves on the same side, before switching sides and repeating the complex on the other arm. 

Once completed, rest for two minutes then go again until you’ve completed six rounds. 

Maryniak’s advice for picking a weight is refreshingly straightforward. “Make sure to go as heavy as possible while maintaining excellent technique throughout.”

These advanced kettlebell exercises both help you build strength, core stability, co-ordination and explosive power. 

These qualities won’t just benefit you in the gym. Improved speed, balance and agility will help you in pretty much any sport.

If you’re planning on performing this workout at home but don’t have a kettlebell, you can do these moves with a dumbbell too. Or if you want to add one of these core-challenging free weights to your home workout arsenal, you can peruse some top options in our guide to the best kettlebells.

There’s no doubt that kettlebell workouts aren’t the easiest, but learning how to swing these cast-iron hunks of metal is well worth doing. That’s because, according to personal trainer William Carter, kettlebells help to “forge full-body strength, build core stability, improve heart and lung capacity, and protect joints”. 

“If you’re new to kettlebell training, it might seem like there’s a lot to learn at first,” says Carter, “but once you’ve learned the basics there should be absolutely no stopping you.”

To help, Carter has devised this five-move circuit which can be used by beginners and experienced kettlebell handlers alike—just adjust the weight of the kettlebells. “Always start light,” says Carter. “If it’s your first time, use the lightest pair you can find and build the weight up gradually.”

The trickiest movement in this routine is the kettlebell clean. It’s worthwhile to master the technique with one kettlebell before trying this workout. Our kettlebell clean form guide will help, and you can try this kettlebell workout for beginners in the meantime. 

Or if you find this a breeze, try this double kettlebell workout.

How To Complete This Kettlebell Complex

Perform all five exercises back to back with minimal rest between each. Rest for up to one minute, then repeat the circuit six times in total. 

Time to grip it and rip it. 

1 Gorilla row

Reps 3 each side

Stand over two kettlebells with feet wider than hip-width apart. Hinge at your hips to lower your torso and grasp each handle, keeping a slight bend in your knees. Keep your hips back, back flat and core activated. Lift one weight to your ribs, rotating your torso slightly with each rep, then lower it back to the floor. Alternate sides with each rep.

Carter says “Retract your shoulder blades to activate the powerful upper-back muscles.” 

2 Renegade row 

Reps 3 each side 

After the final gorilla row, keep hold of the kettlebells and step or jump your feet back so you are in the high plank position. Your shoulders should be directly above the kettlebells. Keeping your core engaged and feet wide apart to provide a stable base, lift one weight to your hip, then lower under control. Alternate sides with each rep. If the kettlebell feels too unstable, you can perform this move with your “standing” hand on the floor or round part of the weight instead. 

Carter says “Focus on pulling the weight to your hip in a curved motion rather than just straight up and down. This will target the large latissimus dorsi muscles of your back.” 

3 Reverse lunge

Reps 3 each side 

Lift the kettlebells from the floor into a racked position at shoulder height. Your palms should be facing each other, with the weight resting on the top of each forearm and elbows pointing forward rather than tucked in to your body. This creates space for your lungs to breathe properly throughout the exercise. From this racked position, take a big step back and bend both knees to lower until your rear knee gently taps the floor, then drive up to stand and repeat on the other side. 

Carter says “Always keep your weight on your front foot and heel down to generate maximum power with each rep.” 

4 Clean 

Reps 3

Standing with your feet hip-width apart, unrack the kettlebells under control and let the weights hang between your legs. From here, lower your torso slightly to initiate the move, allowing the weights to move behind you, then drive your hips forward as you stand up to swing the weights forward. As they travel forward, bend your arms to bring the kettlebells toward your shoulders so that you “catch” them in the racked position, with each weight resting on the top of each forearm and elbows high. Reverse the move, allowing the bells to swing between your legs and go straight into the next rep. A double clean is a challenging move so you can use just one weight to perform a one-arm kettlebell clean instead for three reps each side.

Carter says “Each rep should be performed in a smooth motion. Engage your core and focus on maintaining your balance, rather than letting the weight knock you about.” 

5 Squat

Reps 3

Remain in the racked position, holding two kettlebells at shoulder height, elbows pointing forward and feet hip-width apart. Take a deep breath to brace your core, then bend your knees and push your hips back to lower, keeping your knees wide apart and chest facing forward. Lower under control, then push through your heels powerfully to stand. 

Carter says “Keep your weight through your heels throughout and only lower as far as you can while keeping your heels firmly flat on the floor.” 

Kettlebells are wonderfully versatile free weights and are right up there with dumbbells when you’re planning on doing a cardio workout with weights. You can use kettlebells for short all-out 10-minute workouts that make full use of dynamic, full-body exercises like the kettlebell swing and kettlebell clean. Or you can work for longer, with lighter weights and keep the rest periods short. Both approaches are great for raising your heart rate and maintaining muscle, a potent combination when you want to burn fat.

This workout from certified personal trainer and fitness influencer DanielPT takes the second approach. The no-repeat workout of 30 moves has you working for 45 seconds, resting for 20, then moving on to the next exercise, with one longer 50-second break in the middle.

There’s a rhythm to the workout too, with the 30 exercises broken into six blocks. Each block begins with compound moves, includes an isolation move, then finishes with a core exercise.

The compound exercises often combine two moves, but the video is a follow-along so it’s easy to keep up. It’s worth practicing your technique for the clean before getting started, though, since it features prominently. You should be able to land the rack position without the kettlebell smacking the back of your wrist.    

You need three kettlebells to do this workout, so unless you have an adjustable kettlebell at home or an enviable collection of ’bells, you’ll need to hit the gym. DanielPT uses 20kg, 16kg and 12kg weights but adjusts the weights to your level. Remember, you’re working for a reasonably long time with short rest periods, so expect fatigue to set in during the end. You want to use weights that allow you to maintain good form even when tired.

Ready? Shirt off, let’s go. 

Once you finish it’s a good idea to keep moving to let your heart rate slow down gradually. Then finish off with a warm-down stretching routine to lengthen your muscles and help prevent injury in future.

There’s a lot to like about using free weights in circuit workouts. It adds resistance training ( something many of us neglect), it improves cardio fitness and, unlike sets-and-reps strength training, there’s less time spent standing around resting.

If you’re looking for your next circuit workout with weights to tackle, consider this kettlebell session from one of Coach’s favorite trainers, Bradley Simmonds.

It consists of four rounds of eight kettlebell exercises. You perform each move for 40 seconds, then rest for 20 seconds and move on to the next move, resting for an additional minute at the end of each round. Simmonds recommends using a combination of one heavy kettlebell and two “fairly heavy” ones for the double kettlebell moves.

Watch Simmonds demonstrate the workout below.

It’s a challenging workout, we’re sure you’ll agree, but a fantastic way to burn fat and build muscle at the same time. 

Make sure your body is ready to work by warming up beforehand. This warm-up routine is our go-to, and it’s worth running through a round of the moves with lighter kettlebells. As well as making your warm-up specific to what you’re about to do, this helps you to brush up on your form before picking up heavy weights. 

Remember that the kettlebell swing is all about the hip hinge and the kettlebell shouldn’t be slamming into your forearm at the top of the clean. Brush up on your technique with our kettlebell clean form guide if you find that happening. 

If you’re as enthusiastic as us about this workout, Simmonds has provided plenty more you can try. He’s contributed this 20-minute resistance band workout, this upper-body home workout and two pre-season football workouts to develop both your strength and speed. He also gave us a veg-packed, simple and delicious cauliflower curry recipe which appears in his book, Get It Done.

Kettlebell workouts are often short—like 10 minutes short—in part because the weight lends itself to explosive movements, which are hard to keep performing for a long time. Kettlebells are nothing if not versatile though, and in the right hands, you can use them for a conditioning workout that challenges and develops both your strength and endurance.

That’s what this workout from certified personal trainer and fitness influencer DanielPT Fitness does. It’s 40 minutes long but, accounting for a warm-up and full-body stretch afterward, you should set aside at least an hour.

The workout requires kettlebells of three different weights and a medicine ball, which acts as a makeshift incline bench. If you exercise at home, an adjustable kettlebell is a godsend (and we recommend one in our best kettlebells guide), and you can use anything sturdy and comfy to lean your back against.

Watch Daniel PT Fitness’s Full-Body Kettlebell Routine

The workout is complicated, with a series of combination exercises—a kettlebell clean and a lunge, for instance—interspersed with 2½-minute AMRAPs, which DanielPT Fitness calls complexes. 

Thankfully, it’s a follow-along video so you can just copy what you see on screen. However, if there’s one bit of advice we’d offer, it’s to brace your core and keep your spine neutral throughout. When swinging a heavy kettlebell about, it’s easy to get pulled out of shape, especially toward the end of a long workout when your form can suffer. 

Another way to guard against fatigue compromising your form is to rein yourself in at the start so you’re not blowing with 30 minutes still left on the clock. Aim to finish the session at the same pace and with the same good form as at the start. 

If you’re feeling a little bored with your usual sets and reps workout routine, break the mold and throw a complex into your training. A complex involves performing a series of movements back to back, without rest, using the same piece of equipment.

A complex is a type of conditioning workout and, because it mixes high-rep schemes with resistance exercises, it’s also an example of concurrent training, which is great for building muscle and burning fat.

You can do a barbell complex, a dumbbell complex or, as in the example below, a kettlebell complex. The session was put together by Andrew Bustos of Bustos Training, who has more than 10 years of experience in the fitness industry and is both NASM and ACE certified.

Watch Bustos Training’s workout video where he demonstrates the complex.

Rest for one minute after you’ve completed the complex, then repeat until you’ve completed five rounds in total. Bustos recommends that beginners use a kettlebell weight between 8kg and 12kg, although he demonstrates the routine using a 24kg kettlebell. Aim to pick a weight that will challenge you enough throughout the workout, but not so much that you aren’t able to finish or that it will negatively affect your form. 

With technically difficult exercises like the kettlebell snatch rounding off the routine, you may wish to head to the gym and look for competition kettlebells, because with their wide, uniform handles and well-balanced weight, they’re a little easier to wield. You may even feel confident to mimic Bustos’s toss and catch transitions.

Make sure you prepare your body for the work it’s about to do, because the kettlebell exercises Bustos uses are challenging, dynamic, whole-body moves. Beginning the workout cold increases your chances of injury, especially in your back. Follow this warm-up routine to mobilize your muscles and joints, and raise your heart rate gradually.

If you haven’t been taught the snatch, it may be worth trying a different kettlebell workout until you’ve had a PT explain the correct technique. This beginner kettlebell workout purposely steers clear of snatches and cleans for that very reason. Or try this snatch-free 100-rep kettlebell challenge.

The kettlebell is a fantastically versatile piece of equipment. You can use it for dynamic compound moves like the kettlebell swing, snatch and clean which are great for developing functional strength and power. But you can also use it for more traditional free-weights exercises to build muscle, as in this 20-minute routine from Juice & Toya, LA-based personal trainers and owners of One Body LA. 

The workout is broken down into two blocks of eight exercises. You’ll work for two periods of 20 seconds for each exercise, resting for five seconds between exercises (switching sides if the move is unilateral), and then for 15 seconds before you move on to the next exercise. You’ll also rest for 30 seconds between blocks. Don’t worry if that sounds complicated—it’s a follow-along video so you can’t go wrong. Kettlebell newbies should keep an eye on Toya, who performs easier modifications of each move.

All you need is a single kettlebell, although a few weight options to switch between wouldn’t hurt, so you can go lighter for the raises and other shoulder exercises. Don’t worry if you only have one—the beauty of working for time means you do what you can—and don’t struggle to hit a number of reps with a weight that’s too heavy.

Since you lie on the floor for some moves, grab an exercise mat if you have one.

Watch Juice & Toya’s kettlebell workout routine

If you’re looking to build strength and muscle mass, J&T recommend repeating this routine two to three times a week. If you do that, it’s a good idea to aim to gradually increase the weight over time. An adjustable kettlebell is great for this, and you’ll find one in our guide to the best kettlebells.

If you enjoyed this kettlebell workout, we have plenty more routines to try. This 30-minute kettlebell workout increases the challenge by using two kettlebells and programming the clean and the snatch. This beginner kettlebell workout and kettlebell HIIT workout are more suitable if you have less training experience. And finally, this kettlebell workout challenge will challenge even the strongest of athletes.

The kettlebell is one of the most versatile pieces of training equipment, but it’s particularly great for conditioning workouts, which improve your cardio capabilities. And because the weight is adding resistance into the mix, kettlebell conditioning workouts are a great way to build muscle and burn fat at the same time.

If that sounds appealing, give this featured kettlebell workout a go. The routine comes from Andrew Bustos of Bustos Training, who has more than 10 years of experience in the fitness industry and is both NASM and ACE certified.

The 30-minute workout uses just one kettlebell but you’ll be working muscles in your core and lower body, calling on your forearms and shoulders, and getting your pulse rate up too.

With just one piece of equipment needed, it’s a terrific option if you’re in a crowded gym, as well as a great home workout. Kettlebells are a great addition to any home gym and don’t need to cost the Earth—check out our guide to the best kettlebells for proof.

Watch Bustos demonstrate each of the moves.

The workout avoids any of the more technical kettlebell exercises, such as the kettlebell clean or kettlebell snatch, although the kettlebell swing is easy to get wrong. The most important thing to remember is that it’s a hip hinge movement, so the power is generated by snapping your hips forward. Our kettlebell swing form guide has more detail if you want to brush up on your technique, and we have a thrusters exercise guide as well. 

Bustos suggests performing the four-move circuit five or six times. While he doesn’t specify rest times, you could set a timer and, if aiming for six rounds in 30 minutes, aim to complete one round within five minutes, resting until the next five-minute block starts.

If you only have 30 minutes total, dial down the number of rounds to give yourself time to warm up and warm down with a stretching routine.

If this session hit the spot, we have plenty more routines to try. This 30-minute kettlebell workout increases the challenge by using two kettlebells and programming the clean and the snatch. This beginner kettlebell workout and kettlebell HIIT workout are more suitable if you have less training experience. And finally, this kettlebell workout challenge will kick anyone’s ass.

We’re all guilty of rushing through reps sometimes, but what if we told you that slowing down in the gym could help you accelerate your progress?

Tempo training, where you slow down or speed up a part of a lift, can be used to achieve a multitude of benefits, from building strength to improving your positional awareness. 

This kettlebell workout from Luxe Fitness Club personal trainer Meg Pickup uses tempo training to turbocharge your strength gains. Pickup’s four-move workout has you spending three to four seconds on the eccentric (or lowering) part of each lift, pausing briefly at the bottom of the rep, and completing the concentric (upwards) phase at a normal speed. 

“Eccentric lifting encourages more control over each movement, which results in more strength gains compared with other types of training,” says Pickup.

If you’re at the gym you can use two kettlebells for the first two exercises, but you can also complete it using just one kettlebell, which makes it a great option for a home workout. It’s a session you can keep coming back to if you choose the adjustable dumbbell from our selection of the best kettlebells. 

You’ll be completing between five and eight reps of each kettlebell exercise, so find a kettlebell weight that is challenging but manageable for this number of reps.

1 Romanian deadlift

Sets 3 Reps 8 Tempo 4sec eccentric Rest 30sec

Stand holding the kettlebell in both hands with your palms facing you. Roll your shoulders back and down, and keep them engaged in this position. Keeping your chin tucked, push your hips back to lower the kettlebell, keeping it close to your legs. Lower slowly for the count of four, allowing your knees to bend slightly near the bottom of the movement. Pause briefly at the bottom of the rep, then return to standing.

2 Goblet squat

Sets 3 Reps 8 Tempo 4sec eccentric Rest 60sec

Stand with your feet slightly wider than hip-width apart. Keeping your head up and your gaze forwards, push your hips back and bend your knees as if you were sitting down, keeping your  knees directly over your toes. Lower slowly for a count of four seconds, ideally until your thighs are parallel with the floor. Briefly pause at the bottom, then drive through your heels to stand.

3 Single-arm kettlebell row

Sets 3 Reps 5 each side Tempo 3sec eccentric Rest 60sec

In a split stance, hinge forwards from your hips and rest one hand on a table or chair, holding a kettlebell in the other hand. Pull the kettlebell from the floor to your hip. Lower the weight to the floor over a count of three seconds. Do all the reps on one side, then switch sides.

4 Single-arm kettlebell press

Sets 2 Reps 5 each side Tempo 3sec eccentric Rest 60sec

Hold the kettlebell by your shoulder with your palm facing forwards and the kettlebell resting on the back of your forearm. Keeping your knees soft and your core engaged, punch the kettlebell straight up and fully extend your arm. Lower the weight to the starting position over a count of three seconds. Do all the reps on one side, then switch sides.

Kettlebell workouts are underrated. Barbell exercises may allow you to lift really heavy loads, and dumbbells are incredibly versatile, but there’s just something about kettlebells that results in a double-hard workout. 

Need proof? This workout from trainer Keanu Rey Soto targets your whole body in less than 20 minutes using just three moves and a single kettlebell – and it really delivers, too. Trust me, I’ve tried it and it kicked my butt. I lift weights five times a week, run on my active recovery days and never say no to exercise, so I thought I’d be able to breeze through it. This wasn’t the case. 

Soto sets a challenge of 10 rounds of 10 kettlebell swings, one Turkish get-up on each side of your body and 10 goblet squats. Sounds simple enough, right?

If you need technique tips for any of these movements, watch Soto’s video below, and keep reading to find out why I was wrong to think I could cruise through this session. 

My first piece of advice for this workout is, if you have a choice of kettlebells, be conservative when choosing the weight you use. I opted for a 16kg kettlebell over a 24kg one, and feared I’d gone too easy on myself as the opening rounds flew by smoothly. However, the weight soon began to feel heavier as the reps stacked up.

This was particularly evident during the Turkish get-ups, because it’s a technical movement that requires skill as well as strength. After I’d spiked my heart rate with the compound exercises, it was a challenge to bring my breathing back under control and compose myself for this lift.

It’s well worth incorporating into your training though. A Turkish get-up doesn’t trigger the same bodybuilding burn you get from hypertrophy training, but instead I could feel the stabilising muscles around my shoulders and in my core springing into action to keep me balanced. 

Strengthening these areas can pay dividends for injury prevention. Strong rotator cuffs can better cope with heavy shoulder exercises, while developing your deep-lying core muscles can help you maintain good posture and ease lower-back pain.

It’s not just lesser-known muscle groups that you’ll hit. I found my legs quickly fatigued from the goblet squats, while the kettlebell swings fired up my posterior chain – the muscles that run along the rear side of your body, including those in your glutes, hamstrings and back. 

In the end, I was able to complete this workout in a little under 18 minutes, working progressively harder to maintain a consistent pace. My muscular endurance was put to the test, but I found it was a decent cardio workout too. 

The high volume and lack of rest meant my heart rate soared, which goes some way to explaining why, despite tackling Soto’s session in an unheated home gym only a few degrees above freezing, I was down to just a T-shirt by the second half. 

So if you’re after an efficient, effective workout you can do almost anywhere, this three-move workout comes highly recommended. My main takeaway? Never underestimate the kettlebell.

If a new fitness product promised to improve your conditioning, build full-body muscle, boost strength and help you develop an iron core, you’d probably think it was a gimmick. But that product already exists – it’s the kettlebell. 

This kettlebell workout from Break The Mould training app creator Obi Vincent delivers all the benefits above in less than 20 minutes. And it requires only one kettlebell, making it a great option when you’re faced with a busy gym, or if your home gym consists of a single weight. 

The session is a sequence of three five-minute AMRAP (as many reps as possible) workouts, with two minutes of rest between each one. 

Watch Vincent’s video below for a breakdown of the three-part workout, as well as a tutorial on how to perform two of the best power-building kettlebell exercises around: the clean and the snatch. 

When picking a weight for this workout, Vincent advises taking a conservative approach. If you choose a heavier kettlebell the moves will become more challenging, but this will hamper your ability to move at a decent speed. Consequently, you may be forced to take longer breaks mid-workout, resulting in less of a conditioning effect than if you opted for a moderate-weight kettlebell. 

Vincent uses compound exercises like the kettlebell swing, clean, snatch and push press to hit multiple muscle groups and joints simultaneously. 

Another benefit of kettlebell exercises is the recruitment of your core muscles to keep you stable. The dynamic, compound nature of the movements and unilateral (one-sided) work, means your midsection is working overtime to support your spine and keep your balance. 

The single-arm exercises in the second AMRAP workout will hit deep-lying core muscles like the multifidus and transversus abdominis, as well as the internal and external obliques (often called the “side abs”). 

If you haven’t mastered the clean or snatch yet, start with our beginner kettlebell workout which steers clear of those more technical moves, or this full-body kettlebell workout which adds loaded carries to the mix. 

If you’ve been grinding in the gym since 1st January, give yourself a big hand for sticking it out – we hope you’re enjoying working out in a less busy weights room. To show that all the hard work is paying off, we recommend setting yourself an end-of-the-month workout to see how much you’ve improved.

Something that challenges your entire body is in order, and while we have plenty of full-body workouts to try, this seven-move circuit from Bradley Simmonds jumped out at us as a great test. It puts you against the clock to see how quickly you can complete five rounds of a seven-move circuit, resting as little as possible between exercises. 

It uses two kettlebells, which gives you a smart way to test if your time in the gym has increased your functional fitness. “Using two kettlebells is more of a skill challenge because it increases the level of difficulty so it requires more stability, balance and control,” says Ashton Turner from London’s Evolve 353 gym, referring to the double kettlebell workout he shared with Coach.

Watch Simmonds’ video below to see him demonstrate each move. If anything’s unfamiliar, practise with a light weight first and get someone to check your form. And make sure to limber up – we swear by this gym warm-up routine.

Simmonds suggests women use two 10kg kettlebells and men use two 20kg kettlebells, but adjust the load to your level.. You can also scale the workout by reducing the number of reps or performing fewer rounds if the full five becomes too challenging. 

If you think Simmonds’ workout looks excessively tough (and believe us, it is), we have plenty of other kettlebell workouts to consider. This kettlebell challenge requires just one weight, or you could get started with this kettlebell workout for beginners. 

If you enjoyed Simmonds’ session, try his upper-body home workout. Or if you’re heading to the gym to improve your performance in ball sports, Simmonds shared these leg workouts for strength and speed, which he’s used in pre-season with Premier League footballers.

Whatever your level of fitness, the kettlebell is an essential piece of kit to acquaint yourself with. Kettlebell workouts challenge the body to move athletically to help build your functional fitness, improving your strength and power, and they’re great to use for HIIT workouts that boost your cardio fitness too (this kettlebell HIIT workout is a great example).

This kettlebell workout for beginners is designed to be done by anyone and it teaches you four of the best kettlebell exercises. Once you’ve learned them, the moves are great additions to any full-body workout you do.

The beginner’s kettlebell workout has been created by Katrin Schlee, a Gympass personal trainer and expert kettlebell tutor. Try it at the gym, or choose from our selection of the best kettlebells and train at home. 

Kettlebell Workout For Beginners

This beginner kettlebell workout is made up of four fundamental kettlebell exercises. “It alternates between ‘grinding’ lifts – the deadlift and goblet squat – and ‘ballistic’ movements – push press and swing – which will target all the major muscle groups,” says Schlee.

Perform all four exercises for 30 seconds each to complete one full circuit. Rest for 60 seconds, then repeat the circuit. “As you become stronger and more proficient with each exercise, try increasing the time you work for to 45 seconds each and/or the number of rounds from two to three or four,” says Schlee. 

“Kettlebell training is explosive, but each movement must be performed with the correct technique and full control of the kettlebell,” Schlee adds. “Maintaining a neutral spine and engaging your core muscles along with the target muscles specific to each exercise will help maintain good posture and guard against injury.”

One last point: if you have never worked with kettlebells before, Schlee suggests skipping the kettlebell swing until you’ve had a chance to go through the exercise with a PT so they can ensure your form is correct in person.  

1 Kettlebell deadlift

Time 30sec Rest 0sec

Stand over the kettlebell with your feet shoulder-width apart. Hinge forwards at your hips, keeping your back flat. Your weight should be in your heels. Grab the kettlebell handle in both hands, keeping your arms straight and your chest facing forwards. You should feel your hamstrings load up with tension – these are the primary drivers of the exercise. Drive through your feet to stand, lifting the weight powerfully off the floor. Then slowly reverse the move to lower the weight until it lightly touches the floor, then repeat. 

Schlee says: “The deadlift is a great compound lift, working multiple muscle groups and joints simultaneously. Using a kettlebell rather than a barbell means you can keep the weight directly underneath your centre of balance, helping reduce the strain on your lower back.” 

2 Kettlebell push press

Time 30sec Rest 0sec

Hold the kettlebell upside down in both hands so the handle is pointing down and you are cradling the bell of the weight in your palms. Alternatively hold the sides of the handle if you find that position more comfortable. Rest the weight against your upper chest. With your feet hip-width apart, bend your knees slightly then drive up powerfully, using the momentum to help press the kettlebell directly overhead. Lean your head back to make sure you don’t catch your chin with the weight. Lower the weight back to your upper chest under control and repeat, breathing in as you lower and exhaling forcefully as you press overhead. 

Schlee says: “Explosive lifting like this is about efficiency, not just brute strength. When you dip, ensure your hips don’t shoot back too aggressively as this will cause your chest to cave in. Keep looking straight ahead with your chest facing forwards.” 

3 Kettlebell goblet squat

Time 30sec Rest 0sec

Hold the kettlebell the right way up, holding the sides of the handle. Rest the weight against your upper chest but don’t lean back – stand up straight. Engage your core to keep your torso upright. With your feet hip- or shoulder-width apart, bend your knees and hips to sit into a deep squat, keeping your knees wide apart as you lower. Keep your core and lower back muscles engaged to ensure the weight doesn’t pull you forwards. Drive back up to stand, pressing into the floor through your heels. Inhale as you lower and exhale forcefully as you stand.

Schlee says: “All too often personal trainers will cue their clients to push the hips back first, but this will cause you to tip forwards and put pressure on your lower back. Your knees and hips should bend together, simultaneously, allowing you to lower while keeping your torso upright and spine protected.”

4 Russian kettlebell swing

Time 30sec Rest 60sec

Stand with your feet shoulder-width apart and the kettlebell on the floor just in front of you. Bend slightly at the knees and hinge forwards at the hips to grab the handle of the weight. Your shoulders should stay higher than your hips throughout the exercise. Keep your chest and eyes facing forwards, and retract your shoulder blades to engage your mid- and upper-back muscles, then hike the kettlebell off the floor and between your legs to initiate the move. Once your forearms touch your inner thighs, drive your hips forwards to generate power and push your hands away from your body as you stand to swing the kettlebell up until it is level with your eyes. Allow the weight to swing back between your legs and begin the next rep. 

Schlee says: “Only attempt this exercise if you feel confident with the technique and always start light. Increase the weight only once you’ve completed a round and feel no adverse effects in your lower back.” 

Kettlebells are among our favourite training tools, so we had to include them in our 12 days of Christmas workouts series. Omar Mansour, a level 3 personal trainer and coach for audio-led fitness app WithU, has provided this HIIT session to help you get the biggest benefit from your bells.

Kettlebell workouts are great for total-body conditioning, Mansour says, because they allow you to work on four important aspects of fitness: strength, endurance, flexibility and balance.

“Not only can you target certain areas of the body, but kettlebell workouts are also extremely beneficial for improving core strength and stability. Performing explosive movements with a kettlebell helps to stimulate the abdominal muscles,” says Mansour.

Colour us convinced. Grab a kettlebell and get ready.

How To Do This Workout

Mansour has put together three circuits, where you work for time rather than reps. Do two rounds of each circuit, then move on to the next circuit. 

Make sure you warm up before beginning the workout, and use this stretching routine to warm down afterwards.

Circuit 1

1 Kettlebell reverse lunge

Time 30sec Rest 20sec 

Stand with your chest proud and shoulders back, holding a kettlebell in both hands in front of your chest. Step back with one leg, keeping the ankle, knee and hip on each side in line, and bend both knees to 90° to lower. Push through your front foot to return to standing. Switch legs with each rep.

2 Single-arm kettlebell row (right side) 

Time 30sec Rest 20sec

Holding a kettlebell in your right hand, adopt a split stance with your left leg in front of your right. Keeping a straight back, lower your torso. Lift the kettlebell to your ribs, keeping your elbow close to your torso as you lift. Squeeze your shoulder blades, then lower the kettlebell under control. 

3 Single-arm kettlebell row (left side)

Time 30sec Rest 60sec

As above, but switch sides.

Circuit 2

1 Goblet squat 

Time 30sec Rest 20sec

Stand with your feet shoulder-width apart, holding the kettlebell in front of your chest with both hands. Push your hips back and bend your knees to lower, keeping your elbows inside your knees. Drive up through your heels to rise.

2 Single-arm kettlebell press (right side) 

Time 30sec Rest 20sec

Hold the kettlebell in your right hand in the rack position by your right shoulder, with the kettlebell resting on the back of your right forearm. Brace your core and press the kettlebell straight up. Exhale as your press, and inhale as you lower the kettlebell back to the rack position. 

3 Single-arm kettlebell press (left side) 

Time 30sec Rest 60sec

As above, but switch sides.

Circuit 3

1 Kettlebell deadlift  

Time 30sec Rest 20sec

Stand with your feet shoulder-width apart and the kettlebell on the floor between your feet. With a slight bend in your knees, hinge forwards at the hips and push your hips back to lower and take hold of the kettlebell in both hands. Keep your elbows tucked in, squeeze your back muscles to help keep your back flat, and keep your neck in line with your spine. Push your hips forwards and try to press the floor away from you as you stand up. Don’t overextend and lean backwards at the top of the move. Reverse the move and return to the start. 

2 Kettlebell halo 

Time 30sec Rest 20sec

Holding the sides of the kettlebell handle, hold the kettlebell upside down and in front of your face. Brace your core, then slowly move the kettlebell over your right shoulder, behind the back of your head, and over your left shoulder. Pause, then reverse the movement.

3 Plank

Time 30sec Rest 60sec

Get yourself into position resting on your forearms and toes, so your body forms a straight line from head to heels. Drive your elbows into the floor and keep your wrists in line with your shoulders. Pull your bellybutton in, and squeeze your glutes and your thighs. Hold this position for time. 

If you want to fill out your T-shirt sleeves and strengthen your trunk simultaneously, this is the workout for you. The session is from trainer Keanu Rey Soto and requires only a pair of kettlebells.

It’s formatted as two couplets: the first pairs the press-up and gorilla row, and the second the kettlebell clean and strict kettlebell press.

The first part of the kettlebell workout starts with high-volume sets, performing 20 reps of each exercise. Next, perform 16 reps of each movement, then 12, then eight and finally a round of four to finish. 

After this, move on to the second couplet. Start with five cleans and one strict press, then subtract one clean and add a strict press each round until you reach one clean and five strict presses. 

That’s – gulp – one round. Repeat this three times to finish the workout, then take a well-earned rest. 

When choosing a set of kettlebells for this workout, you want to pick a weight that allows you to complete at least the first round of each couplet without resting. Continue without putting the kettlebells down for as long as you can manage, and keep your rest times short – you’re aiming to finish this workout as fast as possible, without sacrificing your form.  

Though the session from Soto only uses four movements, each one is a compound exercise, which uses multiple joints and recruits several muscle groups at once. 

The press-up targets your chest first and foremost, but it will also train your shoulders and triceps. The gorilla row engages muscles in your back and biceps, while the strict press is a great shoulder-builder, and there aren’t many muscle groups kettlebell cleans don’t use – your core, glutes, quads, hamstrings and lower back all play an active role.

If you’re looking to burn fat in a short space of time then a kettlebell should be one of your go-to pieces of kit. This kettlebell workout for weight loss will show you exactly why, because just 15 minutes of swinging, snatching, pressing and dragging a kettlebell will torch more fat than you thought possible.

But don’t just take our word for it: here’s kettlebell king Ashton Turner, co-founder of London’s Evolve353 gym on the benefits of using a ’bell.

“With just one item of kit there are so many things you can do, including high-rep fat loss workouts and lower-rep strength sessions,” says Turner. “They’re good for developing hip hinge power, which is useful for athletic power creation without the injury risk associated with the deadlift.”

This six-move kettlebell workout will help you build functional strength and muscle while burning calories to shed body fat. You’ll be working in all three planes of motion during the session to improve your movement, which will lead to more benefits for sportspeople in particular. 

Best of all, it really does take just 15 minutes to do the workout, but you can extend it further by adding in more rounds when you do have more time. If you’re in need of a weight to do the workout with, browse our selection of the best kettlebells.

How To Do This Workout

Do the six kettlebell exercises in order, sticking to the reps detailed, without resting until you finish all the reps of the sixth and final move of the circuit. Rest for two minutes, then repeat the circuit. Do three circuits in total. As you progress you can add another circuit.

It is imperative that you warm up thoroughly before attempting the explosive movements in this workout, and to avoid a bruised wrist you may want to brush up on your kettlebell clean form and kettlebell snatch technique. Both moves should be fluid so it may be worth cycling through a few lighter practice reps before beginning the workout proper.

1 Kettlebell swing

Reps 10 Rest 0sec

Hold the kettlebell in two hands and swing it back between your legs, hingeing at the hips with minimal knee bend. Powerfully move your hips forwards to straighten up and use the hip thrust power, not your arms, to raise the weight.

2 Kettlebell clean

Reps 5 each side Rest 0sec

Swing the kettlebell between your legs and drive the hips forwards. Once the bell passes stomach height, draw your elbow back and slide your hand under and around the bell to catch it in the “rack” position, then lower the bell in an arc to repeat the move.

3 Kettlbell press

Reps 5 each side Rest 0sec

Start in the rack position with the kettlebell at shoulder height and your elbow tucked in to your side for support. Press the weight directly overhead, using the most efficient path possible to reduce stress on your shoulder joint.

4 Kettlebell snatch

Reps 5 each side Rest 0sec

Swing the bell between your legs, then drive forwards with your hips to swing it up in an arc. When the bell gets to just below chest height, being your elbow back and slide your hand under and around the kettlebell while using its momentum to end with it overhead.

5 Windmill

Reps 5 each side Rest 0sec

Start with the kettlebell above your head and your feet wider than shoulder-width apart. Your weight distribution should be biased towards the side that’s holding the bell. Keeping your eyes on the bell, lower your torso until your hand touches the floor.

6 Plank drag

Reps 10 each side Rest 2min

Get into a straight-arm plank position with your body in a straight line from head to heels and position a kettlebell to one side of your body. Reach under your torso to drag the bell across to the other side. Switch sides and repeat the move. 

Kettlebells are one of the most effective pieces of kit you can use to add resistance to your abs workouts. They are less cumbersome to wield than other free weights thanks to the large handle, so you can grip them easily during a variety of exercises.

Once you have your kettlebell you need the right workout, and the best abs workouts will involve a mix of moves that work your core from different angles. This workout from Ashton Turner, co-founder of London's Evolve 353 gym, certainly does that, targeting your rectus abdominis (the sheet of muscle that makes up your six-pack), side abs and lower back. It also uses unilateral exercises to keep your core working throughout the moves to ensure you don’t lose your balance.

“Single-sided moves make you unbalanced so your body has to work harder to keep you stable,” says Turner. “Any overhead move, like a windmill, will also require good core strength to stabilise your spine.”

Kettlebell Abs Workout Instructions

Do three sets of 10 reps for each exercise, resting for 45 seconds between sets and 90 seconds between exercises. For single-sided exercises such as the side press, do two sets on each side, alternating sides each set. 

To keep progressing, add a rep to every set each time you train, until you’re doing 15 reps in each set. After that, use a heavier kettlebell and go back to doing ten reps.

1 Rolling thunder

Sets 3 Reps 10 Rest 45sec, 45sec, 90sec

Lie on your back and hold a kettlebell in each hand by your chest. Straighten one arm and push upwards so your shoulder leaves the floor and you twist your torso. As you lower that kettlebell, extend the other arm to create a smooth rhythm.

Expert tip “Lying on the floor reduces the instability, and therefore the risk, of the exercise,” says Turner. “I get people to think about imprinting their lower back on the floor. That will help you to avoid overarching your lower back and switching off your abdominal muscles.”

2 Windmill

Sets 2 each side Reps 10 Rest 45sec, 45sec, 45sec, 90sec

Start with the weight above your head and your feet wider than shoulder-width apart. Your weight distribution should be biased towards the side that’s holding the bell. Look at the bell and, keeping your eyes on it, lower your torso until your hand touches the floor.

Expert tip “Windmills look intimidating but they are an excellent move for building core stability and shoulder stability because they require a lot of control,” says Turner. “They also give you a good hamstring stretch.”

3 Side press

Sets 2 each side Reps 10 Rest 45sec, 45sec, 45sec, 90sec

Start with the kettlebell at shoulder height. Brace your core and lower your torso to one side while simultaneously straightening your arm. Aim to keep the kettlebell in place so that it barely moves - instead, your body should move away from it. From there, reverse the move back to the start.

Expert tip “This is a great obliques – side abs – exercise because you have to stabilise your torso as you push the weight away from your body,” says Turner. “As you get lower, the intensity of the exercise increases and your centre of mass changes. That forces you to think about the constantly changing kettlebell movement and instability as you go through the exercise.”

4 Angel press

Sets 3 Reps 10 Rest 45sec, 45sec, 90sec

Start by sitting down with your knees bent, holding two kettlebells overhead. Slowly lower towards the floor while bringing the kettlebells down to your chest. Contract your abs to raise your torso while simultaneously extending your arms.

Expert tip “Once you’re sitting up straight, tuck your pelvis under and, as you lower, ‘roll through’ your spine so you’re trying to make contact with the ground one vertebra at a time,’ says Turner. “Going slowly on this move will make your abs work harder.”

5 Plank drag

Sets 3 Reps 10 Rest 45sec, 45sec, 90sec

Get into a straight-arm plank position with your body in a straight line from head to heels, with a kettlebell positioned on one side of your body. Reach under your torso to drag the bell across to the other side. Switch hands and repeat the move.

Expert tip “This is great way of making the plank more interesting,” says Turner. “The wider you take the kettlebell, the hard it is to do. You can also try raising the kettlebell off the floor slightly to turn it into a modified reverse flye.”

Stamina, endurance and strength are all tested in this exclusive 30-minute kettlebell workout from Ashton Turner, PT and co-founder of London gym Evolve 353. Readers may well recognise him as the trainer who has contributed some of the best kettlebell workouts to Coach.

This spicy session uses the EMOM format. EMOM stands for every minute on the minute, with a set number of reps to be completed every minute. The quicker you work, the more rest you get.

However, Turner’s workout is an E-3-MOM as it requires you to complete all the reps of a set of moves within a three-minute period. Also, any time remaining after completing the reps is spent on a cardio machine. 

“This workout is a great way of testing your stamina as you work your way through the exercises,” says Turner. “It’s an efficient way to build muscle and strength, in a short space of time.”

You will need two kettlebells (exercisers with less training experience may want to start with just one kettlebell) and a cardio machine such as a rowing machine, SkiErg or stationary bike. The combination of equipment means most people will need to visit a gym to do this workout, but if you have a home cardio machine, consider picking up one of the best kettlebells to add this session to your home workout routine.

30-Minute Kettlebell Workout

This workout consists of 10 three-minute rounds. Complete the reps of the four kettlebell exercises, making sure to maintain good form to avoid injury. Spend the remaining time in the three-minute block on a cardio machine. Turner says to aim for half your time on the movements and half your time on the machine. 

You’ll be working hard from the off, so make sure you run through some warm-up exercises first (try this gym warm-up routine), and do a few practice sets of each move using a light weight to prepare your body for the movements and to master the form – especially for the clean and the snatch.

1 Double kettlebell clean

Reps 8

Stand with your feet a little wider than hip-width apart, with two kettlebells placed on the floor between your feet. Hinge at your hips and reach down to take hold of the kettlebells. Swing them back between your legs slightly, then thrust your hips forwards, extending your knees and swinging the kettlebells up to your shoulders. They should rotate around your hand when they arrive on your shoulders, and rest on your forearms. Lower the kettlebells back to the start under control.

2 Double kettlebell snatch

Reps 8

Stand with your feet wider than hip-width apart and place the kettlebells on the floor between your feet. Hinge at your hips and reach down to take hold of the kettlebells. Keeping your core engaged and back flat, swing the kettlebells behind you slightly, then thrust your hips forwards, bending your elbows and using your arms to bring the kettlebells directly overhead in one swift motion. Lower the kettlebells slowly to your shoulders, then to the floor.  

3 Overhead kettlebell march

Reps 8 each side

Clean the kettlebells to your shoulders, then press them overhead. They should be resting on the backs of your forearms. Keeping the kettlebells overhead, march on the spot. 

4 Double kettlebell squat

Reps 8

Hold the kettlebells in the rack position (by your shoulders, resting on the backs of your forearms) and stand with your feet hip-width apart. Maintain a flat back as you bend your knees and push your hips back to lower into a squat. Then drive up through the heels to return to standing. 

You might think that you can’t achieve much with a 10-minute kettlebell workout, that you won’t be able to really challenge yourself in such a short period of time. If that’s the case, then this quick AMRAP workout is going to be a rude awakening.

AMRAP stands for As Many Rounds As Possible and the aim is simple: complete as many rounds of the four kettlebell exercises below as possible. The  session starts to feel tough about 90 seconds into the 10 minutes it takes, and if you’re doing it right, it’s only going to get harder from there. 

“This is a great total-body session that will leave you in a pool of sweat in a short space of time with minimal equipment,” says trainer Olli Foxley. “It could be used as a finisher to one of your strength sessions or as a stand-alone workout that will hit every major muscle group. AMRAPs force you to get your head down and work, as opposed to checking your Instagram feed between every set.”

Once you’ve recovered from your first attempt at this 10-minute kettlebell workout, make sure you note down how many rounds you managed. You can dangle the carrot of beating that score next time you attempt the workout so you push even harder.

For more great workout options, try these kettlebell workouts.

How To Warm Up

If you’ve come looking for a 10-minute workout, then the odds are you’re short on time and aiming to get a good workout done as quickly as possible. We get that, but at the same time, you do not want to go into this workout completely cold because it involves 10 minutes of working at flat-out effort with heavy weights. Some kind of warm-up is essential for both maximising your performance and reducing your risk of injury.

It doesn’t have to take long, but it does need to be specific to the workout you’re about to do. There’s little point in jogging on the spot for two minutes – you want to prime the muscles you’re going to use.

The simplest way to do that is to run through a round or two of the exercises in the workout, using light weights or no weights at all. That will take just a couple of minutes, so if you do have another couple to spare, then try doing this dynamic stretching routine as well. Sure, you’ll have one eye on the clock while you’re doing it, but when you find you rack up more reps than ever before during the 10-minute workout, you’ll never skip your warm-up again.

The Workout

We hope you like lunges, because you’ll be returning to them after each exercise. Do five lunges on each leg, then two overhead presses. Do another five lunges on each leg, then two renegade rows on each side. Do another five lunges on each leg, then do 10 swings. And in an easier to follow format: 

• 5 lunges on each leg
• 2 overhead presses
• 5 lunges on each leg
• 2 renegade rows on each side
• 5 lunges on each leg
• 10 kettlebell swings

That’s one round. Do as many rounds as you can in 10 minutes.

The Exercises

Racked kettlebell walking lunge

Start with the kettlebells in the “racked” position, with your elbows tucked in to your sides. Take a big step forwards and simultaneously bend both legs until your knees are bent at 90° and your front shin is vertical. Push through your front foot and bring your back leg through to return to a standing position, then lunge forwards with the opposite leg and repeat

“The racked walking lunge is a great single-leg exercise that will test your core as well as challenging your breathing,” says Foxley.

Kettlebell overhead press

Start in the rack position with the kettlebells at shoulder height and your elbows tucked in to your sides for support. Press the weights directly overhead, using the most efficient path possible to minimise the stress on your shoulder joints.

“Using kettlebells when pressing overhead allows for some rotation during the press, making it more shoulder-friendly,” says Foxley.

Kettlebell renegade row

Set yourself in a high plank with your hands on the kettlebells. Keep your feet a little wider than normal for better stability and engage your core and glutes. Row one arm up, keeping your elbow moving back towards your hips and pulling your shoulder blades together. Support your weight with the opposite side of your body. Lower the weight and repeat on the other side. Keep your core tight to stop your hips rotating.

“Renegade rows are a great way to train anti-rotation [your ability to resist an external load pulling you out of alignment] for the core, as well as a pulling movement for the lats and upper back,” says Foxley.

Kettlebell swing

With a kettlebell in each hand, drive your hips through until you’re upright. As your arms come up, squeeze your glutes to prevent overextending your lower back.

“The double kettlebell swing will keep your heart rate elevated and will also help posturally, hitting your hamstrings, glutes and lats, as well as your grip,” says Foxley.

Kettlebells have found favour in the UK in the past few years – and with good reason. Their top-mounted handle makes them ideal for ballistic, swinging movements, giving options that are hard to replicate with dumbbells or a bar. And because moves like the swing, clean and press, and Turkish get-up hit virtually every muscle group, you can combine them in a high-rep workout that both reduces body fat and creates lean muscle mass.

As with any effective high-intensity workout, this 100-rep kettlebell circuit session is highly challenging and designed to shock your body into changes. Follow it perfectly and you’ll work multiple muscle groups and send your heart rate soaring.

How To Do This Workout

This circuit has six kettlebell exercises that you perform in order. You only rest – for three minutes – at the end of the final exercise. You’ll do three circuits in total.

To ensure this workout burns as much body fat as possible, follow the form guides closely to work your muscles effectively and safely. And remember to keep your abs tight and engaged for the duration of the circuit to work your core harder and keep your body in a more stable and secure position.

1 Kettlebell swing

Reps 15 Rest 0sec

How Swing the kettlebell between your legs with both hands, and then pop your hips forward to drive it up to head height.

Why The classic kettlebell move will work all your major muscle groups and start to send your heart rate upwards.

2 Single-arm swing

Reps 10 each side Rest 0sec

How Swing it between your legs with one hand, then pop your hips forwards to drive it up to head height. After ten reps switch hands.

Why It’s a harder variation of the first move to increase the intensity, up your heart rate further and work your muscles harder.

3 Clean and press

Reps 10 each side Rest 0secs

How Swing the bell up, then bend your elbow to rack it. Then press it directly overhead. Lower slowly.

Why As well as keeping your heart rate high, this introduces some direct shoulder and triceps work.

4 Clean

Reps 10 each side Rest 0sec

How Swing the bell up and as it moves upwards, bend your elbow and let the handle slide down into your palm to rack it.

Why This works each shoulder and the triceps of each arm individually to ensure balanced strength – while keeping your heart rate high.

See related 

• The Best Kettlebell Workouts For Strength, Cardio And Fat Loss
• The Best Kettlebell Exercises For All Levels Of Gym-Goer
• The Best Kettlebells: Plus, Black Friday Deals On The Best Kettlebells

5 Thruster

Reps 15 Rest 0sec

How From the rack position, lower in a squat. Then drive upwards fast, using the momentum to press the weight overhead.

Why This is a total-body move that works your legs, glutes, core and shoulders to build muscle as well as torch fat.

6 Turkish get-up

Reps 5 each side Rest 3min

How Press the bell up and use your left arm for support as you rise onto your right knee, then stand. Reverse back down.

Why The circuit ends with a tough but rewarding move that thoroughly tests your core.

There are several ways to make a workout more challenging. The most common are to lift a heavier weight and to increase the number of sets or reps, but an underrated option is to decrease the amount of time you rest. This can up the ante considerably without needing to pile on more weight or train for longer – in fact you’ll be done even quicker.

If you’re really feeling brave, you can remove rest periods from your workout entirely. That’s what this full-body kettlebell workout from Michael Chapman, head trainer and owner of F45 Tottenham Court Road, does. Aim to roll through all five rounds of the circuit without any breaks.

That probably won’t happen on your first attempt, but it’s something to make a note of and keep in mind when you come back and try the workout again – you can measure your progression not only by the weight you use but also by how little rest you need.

How To Do This Workout

Complete five rounds of the following five-exercise circuit, doing 20 reps of each exercise. The workout will get your heart pumping for a cardio benefit, and will increase your strength and core stability.

“Challenge yourself to work continuously through the five sets without taking a rest between exercises,” says Chapman. “Break only when you need to.”

Full-Body Kettlebell Workout

1 Kettlebell swing

Reps 20

Targets Back, shoulders, glutes, hamstrings, grip strength

Stand with your feet shoulder-width apart and hold a kettlebell by the handle in both hands in front of you. Keeping your back straight throughout, take the kettlebell back between your legs, then drive through the hips to swing it up in front of you. Then control the swing back down through your legs.

“It’s essential to ensure the movement is generated by hinging your hips and not squatting,” says Chapman. “The kettlebell should reach eye level at the apex of the swing.

“Choose a heavy kettlebell for this move – it’ll really challenge your grip strength. If no heavy kettlebells are available, you can use a band to create more resistance in the swing.”

2 Single-arm kettlebell overhead press

Reps 20 total (do batches of five each side)

Targets Shoulder, core stability

Stand with your feet shoulder-width apart. Start with the kettlebell racked in front of your chest, with your forearm vertical. Press the kettlebell overhead rotating your wrist so your palm faces forwards. Fully lock out the elbow at the top of movement and pause for half a second to take a breath and steady your body, then lower the kettlebell under control.

"Given the uneven loading pattern through the body of the exercise, you need to stay strong in your core to ensure your hips do not sway or slide laterally through the push,” says Chapman.

3 Single-arm kettlebell overhead walking lunge

Reps 20 each side

Targets Shoulders, legs and core stabilisers

To prepare for the exercise, press a light kettlebell overhead and lock out your arm. Then step forwards into a lunge, keeping the kettlebell overhead. Keeping your torso low and stable, bring your back leg through and step into another forward lunge. Do 20 walking lunges in one direction with one arm overhead, then turn around and change arms to walk back.

“Ensure your back knee drops to brush the ground, but don’t let it bounce,” says Chapman. “And make sure your elbow stays locked out throughout. The position of the kettlebell is crucial: your arm should be extended vertically the whole time so force travels down through it – don’t let it move to the side, back or forwards.”

See related :

• The Best Kettlebells: Plus, Black Friday Deals On The Best Kettlebells
• The Best Kettlebell Exercises For All Levels Of Gym-Goer
• The Best Kettlebell Workouts For Strength, Cardio And Fat Loss

4 Double kettlebell squat and alternating overhead press

Reps 10 each side

Targets Legs, arms, shoulders, core stabilisers

Holding two kettlebells in the front rack position, lower into a deep squat position. Once your hip crease is in line with top of your knees, drive back to standing and extend one arm to full overhead lock-out position, while the other kettlebell remains racked. Repeat but on the next rep, take the other arm to full lock-out position.

“Your spine must stay tall, straight and neutral,” says Chapman. “Ensure you do not round the thoracic spine [mid/upper back] during the squat even though the kettlebells are pulling you forwards, keep your centre of balance over your heels.”

5 Kettlebell deadlift to press-up

Reps 20

Targets Legs, shoulders, chest

Stand holding two kettlebells by your sides. Squat to lower the kettlebells to the floor, placing them to the outside of each ankle, but keep holding the handles. Once the kettlebells are stable, kick your feet back so you end in a press-up position – hands still on the kettlebells – with your arms extended. Lower your chest towards the ground between the kettlebells for a deep press-up, then drive back up to full arm extension. At the top of the press-up, brace your shoulders to keep yourself stable and jump your feet up so that they are just inside the kettlebells. Drive up through your heels and lift the kettlebells to end standing tall with a proud chest.

“Make sure your back is straight for the deadlift component, and that you’re not rounding the thoracic spine,” says Chapman.

Get into the swing of things by choosing one of these four straightforward kettlebell workouts from kettlebell king Mike Mahler. 

Weight matters: If you have a bit of training experience, you should start by using a 16kg kettlebell. That can feel heavy but most kettlebell moves involve recruiting big muscle groups, so that load shouldn’t feel excessive if you perform the move with perfect form. As you progress you can start to use a 20kg or even a 24kg bell, but only if your technique doesn’t suffer. Kettlebell moves should always be performed with a fluid action.

If you’re in need of a heavier kettlebell to work out at home, take a look at the best kettlebells.

1. Quickfire kettlebell circuit

Aim Burn fat Time 12min

Do five reps (five each side for one-arm moves) of the following kettlebell exercises without resting to complete one circuit. Rest for one minute before completing another circuit. Do five circuits in total.

1. Two-arm swing
2. Clean
3. Overhead press
4. Snatch

Progression You can progress by either reducing the duration of rest between circuits by ten seconds or by adding an extra rep to each exercise.

2. Rep ladder

Aim Strength endurance Time Varies

Pick an exercise and start by doing two reps. Rest for 30 seconds, then repeat but add another two reps. Repeat the process until you fail to beat your previous rep count. Simple, effective, brutal. Start with the (admittedly pretty obvious) kettlebell swing and go from there.

Progression Record how many reps you do and try to beat your last score.

3. Snatch challenge

Aim Increased efficiency Time 10min

Do as many snatches as you can in ten minutes. Yup, that’s it. This is a challenge performed in kettlebell sport contests. They sometimes restrict the number of times you can swap hands. In this instance, do it as often as you like.

Progression Aim to beat the number of reps you did last time, or try to change hands less frequently.

4. GVT muscle

Aim Build muscle Time 30min

This workout uses the German Volume Training (GVT) protocol invented by strength coach Charles Poliquin. Pick two exercises and do ten sets of ten reps of each as a superset (do one set of each back to back without resting). Rest for 60-90 seconds between supersets. You should find you fail to complete the sets by the eighth or ninth round. Here’s an example:

1A Swing 1B Overhead press

Progression Once you’re able to complete all ten sets without failing, use a slightly heavier bell.

There are plenty of 30-day kettlebell challenges out there (and we’re quite partial to a fitness challenge ourselves), but sometimes you want a one-and-done effort. And we can guarantee after this one, you will be done.  

“This is a real forearm burner, and will challenge your core, upper body and grip strength,” says PT Beth Thayne, who programmed this kettlebell challenge exclusively for Coach – and it’s a great addition to our collection of the best kettlebell workouts.

You cycle through two foundational kettlebell exercises, accumulating 100 reps of each. The moves are the swing and two-handed press, which makes it accessible to more people than kettlebell challenges that include technical moves like the clean or snatch. You only need one kettlebell, and for this session you could get away with one of our budget picks from the best kettlebells, too.

“Use a weight you can overhead press using both hands for at least 15 reps – somewhere between 8kg and 20kg depending on your shoulder strength,” says Thayne.

“The workout should be completed all in one go with no rest. Although if you need to rest, take it between sets and try not to rest for more than five to 10 seconds.

“It can be done either as a finisher at the end of a session or repeated three times for a full session.”

Kettlebell Workout Challenge

In this challenge, the exercises are put into a tri-set, so you do the first set of exercise A, then the first set of exercise B followed by the first set of exercise C with as little rest as possible. Then return to the first exercise to do the second set, competing a different number of reps as indicated.

To make it easier to follow in the gym, we’ve included a table with the reps required in each set at the bottom of this article.

1A Kettlebell swing

Sets 7 Reps 5, 10, 20, 30, 20, 10, 5

Start with the kettlebell on the floor just in front of you, with your feet shoulder-width apart and a slight bend in the knees. Keep your back ramrod-straight throughout. Hinge at the hips and lean forwards to take hold of the kettlebell and pull it back between your legs. Drive your hips forwards to swing the kettlebell up to shoulder height. Let the swing end naturally and come back down again, hinging at the hips as the kettlebell passes between your legs, then drive your hips forwards to power the next swing.

1B Overhead press

Sets 7 Reps 3, 5, 10, 15, 10, 5, 3

Stand with your feet shoulder-width apart, holding the kettlebell with both hands in front of your chest. Press it straight up, exhaling as you do. To complete the lift with good posture, push your head forwards so that it’s between your arms. Slowly lower the kettlebell while inhaling, bringing your head back as you do so. Once the kettlebell is down to your chest, pause and then go again.

1C Overhead hold

Sets 7 Time 5sec, 10sec, 20sec, 30sec, 20sec, 10sec, 5sec

Stand with your feet shoulder-width apart, gripping the kettlebell with both hands. Press it above your head, keeping your arms extended and your core tight throughout. Once the time is up, slowly lower the kettlebell under control.

If you only have the space for one piece of workout equipment at home, the kettlebell is a strong contender for the bit of kit you should invest in. As Ashton Turner – co-founder of London’s Evolve 353 gym – explains, perhaps the best thing about a kettlebell is the variety of training you can do with it.

“With just one item of kit there are so many things you can do, including high-rep fat loss workouts and lower-rep strength sessions. They’re good for developing hip hinge power, which is useful for athletic power creation without the injury risk associated with the deadlift.”

To show off this versatility Turner has put together five workouts that can help you get the most out of a kettlebell, whatever your training aims are.

1. Five-move workout to build muscle or burn fat

You can do this workout in two different ways. Opt for high reps and short rests to burn fat, or low reps with heavier weights and longer rests to build muscle.

2. Five-move kettlebell workout to get you abs of steel

These single-sided moves force your core to work hard to keep you balanced, helping you to carve out a defined set of abs.

3. Kettlebell circuits to build strength and power

Explosive movements like swings and snatches are the order of the day in these power-building workouts, which are great for improving your sporting performance.

4. Superset workout for quick results

Keeping the pace high and rest periods short in this session helps you to build muscle and burn fat in double-quick time.

5. Advanced workout that uses two-kettlebells

Once you’re a kettlebell pro, pick up two at a time and tackle this challenging full-body session.

Before you rush off to try those, however, here are some tips for choosing a kettlebell and a straightfoward kettlebell circuit to fit the training time you have available.

How To Select A Kettlebell

1 Comp standard: “I like competition kettlebells [pictured above] because every weight is the same size,” says Turner. “That’s useful for getting a consistent feel, particularly when you’re doing complex moves like cleans and snatches.”

2 Cast iron: “I prefer cast-iron kettlebells over rubber-based ones because they tend to have a more stable base. That’s useful when you’re doing exercises like the renegade row, where you have to put all of your bodyweight on the kettlebell.”

3 Perfect weight: “For men, I’d suggest using a 16kg and a 20kg kettlebell. That’s heavy enough to provide a challenge but light enough to do high-rep sets and will allow you to do all of the key exercises, including the ones in this guide.”

See related 

• The Best Kettlebells Of 2021 And A Kettlebell Champ’s Buyer’s Guide
• The Best Kettlebell Exercises For All Levels Of Gym-Goer

How To Warm Up For These Workouts

The kettlebell is a great bit of kit for doing explosive, compound exercises, and you’ll be swinging it all around the place in these workouts. That means you need to prep your body before you start, because going for an explosive swing or clean with cold muscles is a recipe for disaster.

To warm up for the workouts you need to consider what movements you’ll be making in each of them, so look through the exercises you have lined up and see which muscles will be doing the work.

You can start with this dynamic stretching warm-up that gets your entire body limbered up, and then target the muscles you’ll employ in the workout. The easiest way to do this is to run through a set of the exercises using a very light kettlebell or even no weight at all, just to make sure your body is ready for the movement patterns you’re about to throw at it.

Fat-Burning Kettlebell Circuit

“Set the timer for however long you have to work out,” says trainer Adam Wakefield. “Perform as many rounds as possible of this circuit in that time. Record your score and try to beat it each time.” Alternate sides where necessary each round.

1 Clean

Reps 3

Bend forwards by hinging at your hips and softening your knees to reach down and grasp the kettlebell. Swing it back between your legs, then drive your hips forwards to send the kettlebell forwards and up. Once it passes bellybutton height, pull it towards you and move your hand under the weight so it lands softly on the back of your wrist in the rack position. Reverse the movement to take the kettlebell back down.

2 Overhead press

Reps 5

Hold the kettlebell in the rack position with your elbow tucked in to your chest. Press the weight directly overhead, rotating your arm so your palm faces forwards, then lower back to the rack position under control.

3 Front squat

Reps 7

Hold two kettlebells in the rack position. Lower into a squat until your thighs are parallel to the ground, then push back up to standing.

4 Bent-over row

Reps 9

Holding a kettlebell in each hand, hinge forwards from your hips and let your arms hang straight down. Lift the kettlebells up to your ribs by drawing your elbows past your torso and squeezing your shoulders together. Pause at the top, then lower the weights under control.

5 Swing

Reps 11

Hold a kettlebell in both hands in front of you. Bend at the knees and hinge forwards at your hips to swing the weight back between your legs, then drive your hips forwards to swing the kettlebell up to shoulder height as you stand up. Control the swing back down.

This session is quite dense – which, in training terms, is a good thing. That’s because, in the gym, density refers to doing a lot of work in a short space of time. And in this instance your aim is to do as many rounds of the following full-body kettlebell workout as you can in 20 minutes.

“Density blocks are a good way to keep the heart rate high while working at a pace that will ensure the maintenance of good technique,” says Olli Foxley, formerly of of W10 Performance – the man you can curse in the minutes following the workout because you’re so tired… and the man you can praise after a few weeks of incorporating it into your training because you’ve shrunk your waistline. “This will test you aerobically as well as pushing you mentally. If you’re performing this week after week, track how many rounds you get through and try to increase that number each time you perform the session.”

Since all you need is one kettlebell, it’s a great session if your gym is very busy, or if you own a kettlebell, a home workout. No kettlebell? No problem, our round-up of the best kettlebells will help you find the right one for you. And once it’s delivered there’s a world of kettlebell exercises and kettlebell workouts to explore.

1 Goblet squat

Reps 5

Stand tall with your chest up and your abs fully engaged. Hold a kettlebell with both hands in front of your chest, and squat down with your back straight and chest up. Descend until your elbows touch the insides of your knees, then put your weight on your heels as you stand back up.

Foxley says: “Goblet squats are a great option for the legs when doing conditioning because they create a lot of tension, are technically not that demanding and will elevate the heart rate because of the position of the weight.”

2 Goblet carry

Distance 20m

Start in the top position of the goblet squat, with your chest up, abs fully engaged and elbows locked in position to keep the kettlebell stable. Walk forwards with quick but controlled steps for the full distance, keeping your torso upright throughout.

Foxley says: “The carries work well to keep the heart rate elevated with a low-skill movement that makes them accessible to anyone. The goblet carry will hit the abs and biceps towards the end of the session – try to walk as tall as possible and avoid leaning back.”

3 Kettlebell swing

Reps 5

Swing the kettlebell between your legs with both hands, then pop your hips forwards to drive it up to head height, keeping your arms relaxed. Let the kettlebell swing back into the next rep – you don’t need to bend your knees much.

Foxley says: “The swing will work your grip, hamstrings and glutes as well as work on developing a good ‘hip hinge’, which is one of the foundations for all-round fitness and movement.

4 Suitcase carry

Distance 10m each side

Stand tall with your chest up and abs fully engaged, holding the kettlebell in one hand by your side. Put your other arm out to the side parallel to the floor for balance. Walk tall with fast but controlled steps for the distance, then switch arms and walk back to the start.

Foxley says: “Suitcase carries are brilliant for the obliques. Try to keep the kettlebell away from the body and resist leaning to the side.”

5 Push press

Reps 5 each side

Start in the rack position with the kettlebell in one hand at shoulder height and your elbow tucked in to your side for support. Drop into a quarter squat, then stand back up and use the momentum to press the bell directly overhead. Lower it back to the start and go straight into the next rep. After five reps, swap hands.

Foxley says: “The push press is a great full-body test of power and stability,”

Overhead carry

Distance 10m each side

Start in the top position of the push press with your arm locked out and your free arm out to one side parallel to the floor for balance. Keep your torso upright and your abs fully engaged to keep the kettlebell in a stable position above your head. Walk the distance in fast but controlled steps.

Foxley says: “The overhead carry is great for shoulder stability and working the midsection.”

If you’re an experienced gym-goer you may have found that many of the home workouts doing the rounds don’t do it for you. If that sounds like you, and you’re yearning for something truly testing, then try this kettlebell workout from Joe Corrie, head of fitness at Core Collective. Lacking a kettlebell? Get your hands on one by browsing our selection of the best kettlebells (updated frequently to indicate what’s still in stock).

Full-Body Kettlebell Workout

The workout is broken up into three sections. The first will help you get ready for the other two, but is still challenging in itself, so make sure to warm up properly.

Section 1

Do three rounds of three exercises, decreasing the amount of reps each time from 20 to 16 to 12. Rest as required, but aim to get through the exercises without too much recovery time.

1A Kettlebell swing

Sets 3 Reps 20, 16, 12

“Stand with the kettlebell placed about a foot [30cm] in front of you,” says Corrie. “Hinge from the hips and grab the kettlebell handle with both hands. Pull the kettlebell backwards, creating tension in your hamstrings. Drive your hips forwards, squeezing your glutes, which will make the kettlebell swing out in front of you. Let the kettlebell swing back down and hinge at the hips again, creating tension through the hamstrings. Repeat the hip drive to move straight into your next rep.”

1B Chest-to-floor press-up

Sets 3 Reps 20, 16, 12

“Start in a high plank position with your hands in line with your chest,” says Corrie. “Bending at the elbows, control yourself down until you lie flat on the floor. Lift your hands off the floor briefly, then push down again to lift yourself back into the high plank position. Keep your core tight throughout.”

1C Alternating V-up

Sets 3 Reps 20, 16, 12

“Lie on your back with your legs outstretched and your hands extended above your head,” says Corrie. “Start to raise your right leg, keeping it as straight as possible, then as your leg moves raise both arms and draw your shoulder blades off the floor. Contract your core muscles, bringing your leg and arms to meet in the middle. Slowly lower back to the starting position, then repeat with the opposite leg.”

Section 2

“Now we’re going to turn up the heat slightly,” says Corrie, ominously. Work for 12 minutes, doing four rounds of the following three exercises.

2A Kettlebell sumo deadlift high pull

Sets 4 Time 40 sec Rest 20sec

“Stand with your feet just wider than shoulder-width apart with a slight bend in your knees and the kettlebell between your legs,” says Corrie. “Hinge at your hips to reach down and grab the handle while keeping your arms straight. Drop your bum slightly to create tension through the hamstrings. Once the tension has been created, keep your chest up while driving down into the floor with your feet – this will start lifting the kettlebell off the ground.

“As the kettlebell reaches your hips and you move into an upright position, shrug your shoulders and pull with your arms to take the kettlebell to just under your chin – thumbs to chin, elbows above your ears. Hold for a second, then reverse this movement pattern, controlling the kettlebell back down to the starting position.”

2B Kettlebell goblet reverse lunge

Sets 4 Time 40 sec Rest 20sec

“Stand holding the kettlebell upside down in both hands close to your chest, with your elbows tucked into your sides,” says Corrie. “Step back with your right foot, placing your toes and the ball of your foot down roughly a metre behind you. Bend both your knees until your back knee gently touches the ground and both knees are at right angles. Use the glute and quad of your front leg to push you up to standing again. As you get to an almost standing position, lift your back foot and place both feet back together again. Repeat this on the opposite side.”

2C Jump squat

Sets 4 Time 40 sec Rest 20sec

“Stand with your feet shoulder-width apart,” says Corrie. “Push your hips backwards and bend your knees to lower your bum below your knee crease while keeping your chest up. Keeping your chest proud, drive your heels hard down into the ground, extend your legs and hips to launch yourself vertically into the air. Cushion your landing by repeating the above process as your feet make contact with the ground.”

See related

• 15-Minute Kettlebell Ladder Workout – Your Next Gym Challenge
• Brace Yourself For This 10-Minute Kettlebell Workout
• The Best Workout Apps

Section 3

“Now we really let loose!” says Corrie. “The finisher is an AMRAP, which means as many rounds as possible. Push yourself, taking short breathers where needed. Get this done and it’s all over.”

Complete as many rounds of these three exercises as you can in seven minutes.

3A Single-arm kettlebell clean

Reps 8 each side

“Start with the kettlebell between your feet,” says Corrie. “Hinge at your hips and bend your knees slightly so you’re able to grab the kettlebell handle with your right hand. Extend your legs and hips, and use this power to pop the kettlebell upwards. As the kettlebell moves upwards, punch your elbow forwards and gently catch the kettlebell in your elbow crease. Pull your elbow back towards your body, releasing the kettlebell and allowing it to swing like a pendulum back into your hips. Push your bum backwards, creating tension in the hamstrings, then drive your hips forwards again to start your next rep. Complete your reps one side, then repeat on the opposite arm.”

3B Kettlebell thruster

Reps 8

“Hold the kettlebell in both hands at chest height, hooking your thumbs around the handles and resting the bell in your palms,” says Corrie. “The top of the handle should be resting on your chest.

“Lower by pushing your hips backwards and bending your knees, until your bum is below your knee crease. Drive your feet into the floor and extend your legs and hips to push back up. As you reach full extension, use the momentum created to press the kettlebell overhead. Lock your elbows out at the top. Reverse this process and use the tension created on the way down to shoot back up for another rep.”

3C Chest-to-floor burpee

Reps 8

“Stand with your feet shoulder-width apart with your weight in your heels and your arms at your sides,” says Corrie. “Push your hips back, bend your knees and lower your body so you can place your hands on the floor directly in front of, and just inside, your feet. Shift your weight onto your hands and jump your feet back into a high plank position. Bend your elbows to lower your body to the ground. Once your chest has touched the floor, push the floor away to get yourself back into the high plank position. Jump your feet forwards again, then jump up explosively and reach your hands behind your head. Land and immediately lower into your next rep.”

CCTV, Core Collective’s home on-demand online fitness classes, are now available with a monthly (£12.99 a month) or annual (£9.99 a month) subscription. Visit the Core Collective website to register for a free seven-day trial

Not many fitness studios would put themselves next to a food hall and bar, but then MOVE doesn’t seem like most fitness studios. While we love pounding music and hard work in a fitness class, we were quite taken with MOVE’s bright, airy space and background music at a level that allowed us to hear trainer Christian Lewis-Pratt. And while we worked hard in the Kettlebell Flow session, the mobilitisation flows and warm-down periods meant we woke up the next day without feeling like we were going to be feeling that for a while. Also, we had a beer and a burrito afterwards.

Here’s a sample of the type of session we did from Lewis-Pratt. You’ll have to pay them a visit to sample the food – going on Saturday is a good idea because the Move and Munch class comes with a 20% discount on brunch dishes.

Mobilisation

1 Cat-cow

Reps 10

On all fours, push your spine towards the sky and your shoulder blades away from each other as you inhale through your nose. Roll your shoulder blades back towards each other and push your sternum towards the floor while exhaling through your nose.

2 Thoracic rotation

Reps 10 each side

From the cat-cow position, bring your left foot to the outside of your left hand. Rock your hips back and forth ten times. Drop your left elbow towards the inside of your left foot, pause for a second, then rotate the left arm up and drop it behind you, stacking your shoulders so they’re in vertical alignment. Drop your elbow back to your foot to start the next rep. Complete all reps, then change sides.

3 Sit-out

Reps 5 each side

Start in a top press-up position. Bring your left foot to the outside of your left hand, drop your left elbow towards the floor, then as you lift it again bring your right leg between your right hand and left foot to kick forwards. Reverse the movement, then repeat on the other side.

4 Squat flow

Time 2min

Squat down into a deep squat, bending your knees and lowering your glutes as far as you can. Put your left hand on the floor between your feet and rotate your right arm towards the ceiling, then repeat on the other side. Rock forwards onto all fours, and drive your heels down and raise your hips into a downward dog pose. Walk your hands forwards into a top press-up position. Bring your left foot to your left hand, then your right foot to your right hand so you’re back in the deep squat. Stand up, then repeat at your own speed.

Central Nervous System Primer

1A Squat

Sets 3 Reps 8

Stand with your feet shoulder-width apart and toes pointing out slightly. Sit back to lower until your knees are bent at 90°, then push back up through your heels.

1B Nasal inhale/exhale to high knees

Sets 3

Breathe in and out through your nose three times, then after the final exhalation hold your breath and sprint on the spot until you need to breathe again. Settle your breathing back down, then repeat the sequence for three rounds in total.

Kettlebell Complex

This section alternates between a series of kettlebell exercises strung together into one movement pattern and a stint on any cardio machine you have to hand – an exercise bike, rowing machine, treadmill, SkiErg or other. For each you’ll work for 40 seconds, then rest for 20 seconds. Do four rounds in total.

1 Kettlebell single-arm row to clean to thruster

Start with the kettlebell on the floor in front of you. Hinge at the hips and row the kettlebell to your chest, keeping your elbow and arm tight to your body. Return the kettlebell to the floor, then clean the kettlebell by picking it up, letting it swing back between your legs and then explosively driving your hips forwards to pull the kettlebell up. Once the kettlebell reaches your stomach pull it gently towards you and slip your wrist under, finishing in the rack position (pictured) with the kettlebell by your shoulder, resting on the back of your wrist. Squat down as you push back up press the kettlebell overhead, finishing with your biceps tight to your ear. Return the kettlebell to your shoulder, then the floor. Repeat on the other side. Continue alternating sides for 40 seconds.

2 Cardio

Work on your cardio machine of choice at 70% to 80% intensity. You should be working hard but able to maintain this effort for the four 40-second rounds.

AMRAP 1

Run through the following circuit for as many rounds as possible in four minutes, resting for two minutes before moving on to the movements in AMRAP 2 (below). Take a minimum of three long breaths through your nose before starting a round.

1 Squat

Reps 6

Stand with your feet shoulder-width apart and toes pointing out slightly. Sit back to lower until your knees are bent at 90°, then push back up through your heels.

2 Loaded bear to foot to hand

Reps 3 each side

In the top press-up position, bend your knees and push your bum back so it’s over your heels. Actively push your knees out and keep them off the floor. Push back to the top press-up position and bring your right foot towards your right hand. Reset and repeat.

3 Press-up

Reps 6

On all fours, with your legs straight and shoulders under your hands, drop your chest towards the floor, then push back up powerfully.

4 Primal hops

Reps 6

Stand, bend at the waist and place your hands next to your feet. Walk your hands forwards until you’re in the top press-up position. Jump your feet forwards to the outside of either hand, finishing with your heels down (and if hands up if needs be). Reverse the move to standing.

5 Walking lunge

Reps 3 each side

Stand, then take a large step forwards, bending your knees until both are at 90°. Push up and forwards through your leading leg and go straight into a lunge on your other leg.

See related

• 4 Simple Kettlebell Workouts
• You’re Probably Breathing Wrong And Breathwork Can Help

AMRAP 2

Follow the same format as in AMRAP 1.

1 Cardio

Depending on the machine available, either row 150m, run 150m or burn eight calories on an assault bike or SkiErg.

2 Single-arm kettlebell clean

Reps 4 each side

Start with the kettlebell on the floor in front of you. Pick it up, letting it swing back between your legs, then explosively drive your hips forwards to pull the kettlebell up. Once the kettlebell reaches your stomach pull it gently towards you and slip your wrist under, so you finish in the rack position with the kettlebell by your shoulder, resting on the back of your wrist.

3 Jump squat

Reps 4

Standing with your feet shoulder-width apart, drop into a squat, then push up explosively into the air. Land softly.

4 Candlestick

Reps 4

From standing, squat down, then roll onto your back bringing your legs overhead. Roll forwards and stand back up without using your hands.

AMRAP 3

Follow the same format as above.

1 Candlestick

Reps 6

From standing, squat down, then roll onto your back bringing your legs overhead. Roll forwards and stand back up without using your hands.

2 Sit-out

Reps 3 each side

Start in a top press-up position. Bring your left foot to the outside of your left hand, drop your left elbow towards the floor, then as you lift it again bring your right leg between your right hand and left foot to kick forwards. Reverse the movement, then repeat on the other side.

3 Primal hops

Reps 6

Stand, bend at the waist and place your hands next to your feet. Walk your hands forwards until you’re in the high plank position. Jump your feet forwards to outside of either hand, finishing in a squat sit with your heels down. Reverse the move to standing.

4 Reverse walking lunge

Reps 3 each side

Stand, then take a large step backwards, bending your knees until both are at 90°. Push up and backwards through your front leg and move backwards into a lunge on your other leg.

Down Regulation

This training will have you amped up and in a “stress” (sympathetic) state. This workout ends with four minutes to move your body into a “rest and restore” (parasympathetic) state.

1 Cat-cow

Time 1min

On all fours, push your spine towards the sky and your shoulder blades away from each other as you inhale through your nose. Roll your shoulder blades back towards each other and push your sternum towards the floor while exhaling through your nose. Try to control your breath and move slowly.

2 Breathing exercise

Time 3min

Lie on your back with your eyes closed, your right hand on your diaphragm and your left hand on your chest. Breathing in and out through your nose, try to expand and flatten your diaphragm on inhalation and exhalation, keeping your chest as still as possible. Focus your attention on cold air being drawn in when you inhale and warm air being expelled as you exhale. As your heart rate slows, increase the length of your breaths, attempting to make the exhale longer than the inhale. With every breath sink a little further into the floor.

Visit MOVE at Market Hall Fulham’s website for more information

You probably already know just how fantastic a kettlebell is for torching fat and working your abs hard to sculpt a lean and defined midsection. So what could be better than a kettlebell? Two kettlebells, obviously. This double-bell fat-incinerating five-move circuit will get your heart pumping, your lungs burning and your muscles firing – which is one of the surest and fastest ways to get that leaner and harder body you want.

Using two kettlebells is also more of a skill challenge because it increases the difficulty and requires greater stability, balance and control. And there’s no cheating when using two bells: the increase in weight is significant, so your muscles have a much bigger demand placed on them. The result? A leaner and stronger you.

How to do the workout

Use two kettlebells of the same weight that allow you to do all the reps of the move you find the hardest with perfect form. Do the moves in order without resting. When you finish all the reps of the final move, rest for two minutes, then repeat the circuit. Do three or four circuits in total.

1 Double kettlebell swing

Reps 10 Rest 0sec

Standing with your feet shoulder-width apart, hold a kettlebell in each hand. Hinge from the hips to take the weights through your legs, then push your hips forwards to raise them to shoulder height. Reverse the movement and repeat.

2 Double kettlebell clean

Reps 10 Rest 0sec

Swing the kettlebells between your legs and drive your hips forwards. Once the bells pass stomach height, draw your elbows back and slide your hands under and around the bells to catch them in the “rack” position. Reverse the movement and repeat.

3 Double kettlebell press

Reps 10 Rest 0sec

Start with the kettlebells in the rack position: held by your shoulders, with your elbows tucked in to your sides. Press the weights overhead, using the most efficient path possible to reduce stress on your shoulder joints.

See related

• The Best Kettlebell Workouts For Strength, Cardio And Fat Loss
• The Best Kettlebell Exercises For All Levels Of Gym-Goer
• The Best Kettlebells: Plus, Black Friday Deals On The Best Kettlebells

4 Kettlebell squat press

Reps 5 each side Rest 0sec

Stand upright with the kettlebells in the rack position, then sink into a deep squat. Keeping your core braced, press the kettlebells overhead one at a time, looking at the moving weight throughout the exercise.

5 Kettlebell row

Reps 5 each side Rest 2min

Stand tall holding a kettlebell in each hand. Keeping your core braced and your legs straight, hinge forwards from the hips. Leading with your elbow, row the weights up to your side one at a time, keeping each rep smooth and controlled.

Progressing your workouts over time is essential if you want to keep getting fitter and stronger, and there are few more obvious ways to upgrade your kettlebell workouts than using two kettlebells where previously you have only used one.

Using two kettlebells does more than just increase the weight. “Using two kettlebells is more of a skill challenge because it increases the level of difficulty so it requires more stability, balance and control,” says Ashton Turner from London’s Evolve 353 gym, who created this workout. “The best thing is it’s a simple way of increasing the load because it’s easier to use two 16kg kettlebells than it is to use a single 32kg one.”

Doubling up means that you can only use one hand to wield each weight, which means that you want the kind of secure, smooth grip that is a feature of the best kettlebells. A scratchy plastic handle is not ideal when swinging or pressing two kettlebells at once.

How To Do This Double Kettlebell Workout

Work through three sets of 10 reps for each exercise. Take a 45-second break between sets, and rest for 90 seconds between exercises. Once you get comfortable with the workout, you can increase the difficulty by adding a rep to your sets until you hit 15 for each set. At that point it’s best to start using heavier kettlebells and go back to 10 reps.

1 Double kettlebell swing

Sets 3 Reps 10

Drive your hips through until you’re upright in a neutral position (this activates your glutes). Aim to keep your forearms tight to your hips until you reach neutral. As your arms come up, squeeze your glutes to prevent overextending your lower back.

Expert tip “Make sure your feet are a bit wider than they would be for a single-arm swing,” says Turner. “That will ensure that you have enough room for both weights and are able to effectively load your hips to work your glutes and hamstrings.”

2 Sots press

Sets 3 Reps 10 each side

Stand upright with the kettlebells in a racked position (by your shoulders, elbows tucked in), then sink into a deep squat. Press the kettlebells overhead alternately, looking at the moving weight throughout the exercise.

Expert tip “This is a great test of hip, thoracic spine and shoulder mobility and stability,” says Turner. “Start light and try to sit deep into the squat. Emphasise the twist in your spine as you press the weight overhead to open up your shoulders.”

3 Double snatch

Sets 3 Reps 10

Swing the bells between your legs, then drive forwards with your hips to swing them up in an arc. When the bells gets to just below chest height, bring your elbows back and slide your hand under and around the kettlebells while using their momentum to finish with them overhead.

Expert tip “Try to avoid moving your hands under the bell and then pressing up in a separate movement,” says Turner. “This should be one movement and as smooth as possible, using the momentum of the kettlebell. Using two kettlebells really increases the skill level because you need to make sure your shoulders are moving in the same direction to avoid putting too much stress on the joint.”

4 Double clean

Sets 3 Reps 10

Swing the kettlebell between your legs and drive your hips forwards. Once the bell passes stomach height, draw your elbow back and slide your hand under and around the bell to catch it in the “rack” position, then lower the bell in an arc.

Expert tip “Make sure the kettlebells don’t travel too far away from your body,” says Turner. “It’s really important that you drive with your hips to get the kettlebells moving, but don’t push your hips past neutral - that will stress your back.”

5 Double overhead press

Sets 3 Reps 10

Start in the rack position with the kettlebells at shoulder height and your elbows tucked in to your sides for support. Press the weights directly overhead, using the most efficient path possible to minimise the stress on your shoulder joints.

Expert tip “This will challenge your shoulder stability,” says Turner. “Make sure you press both kettlebells overhead with your elbows directly below the weights, and ensure that you finish with both weights directly above your shoulders.”

Ashton Turner is the co-founder of Evolve 353 gym in London. He has worked with clients across multiple training disciplines including kettlebells, Olympic lifting, strength and conditioning, and Pilates.

One of the best things about training with kettlebells is that the dynamic nature of the moves means that they’re great for simultaneously improving your cardio fitness as well as getting the conventional fat-loss and muscle-building benefits of lifting weights. To make them even more effective we’ve arranged the exercises as supersets.

How To Do This Workout

Do one set of ten reps of the first exercise in a superset, then ten reps of the next exercise. Rest for 60 seconds and repeat. Complete four supersets in total. Rest for two minutes, then go on to the next superset. For one-sided exercises, do all the reps on one side for one set then swap sides for the next set. To progress, add a rep each set until you get to 15 then go up a weight and back to ten reps.

Why It Works

This workout involves three supersets, which are pairs of exercises done back to back without rest. The first superset works your chest, back and core. The second superset works your abs in a standing position while the third also targets your abs, this time from a horizontal position. The result is a high heart rate, which will help you burn fat, and bigger, stronger abs muscles.

Weight Expectations

You should aim to use a 16kg kettlebell for the first two supersets and a 12kg kettlebell for the final superset.

Superset 1: Compound Benefits

Work your entire upper body with just two moves

1A Rolling thunder

Lie on your back and hold a kettlebell in each hand by your chest. Straighten one arm and push upwards so your shoulder leaves the floor and you twist your torso. As you lower, extend the other arm. Continue alternating with a smooth rhythm.

Expert tip “Lying on the floor reduces the instability, and therefore the risk, of the exercise,” says Turner. “I get people to think about ‘imprinting’ their lower back on the floor. That will help you to avoid overarching your lower back and switching off your abdominal muscles.”

1B Renegade row

Set yourself in a straight-arm plank position with hands on the kettlebells. Row one weight up, keeping your elbow moving back towards your hips. Lower and repeat on the other side. Keep your core tight to stop your hips rotating.

Expert tip “This is a fantastic core and back exercise which will help to build stability in your core and therefore power,” says Turner. “For a harder challenge, bring your feet closer together.”

Superset 2: Dynamic Strength

Use your core to prevent the weight pulling you out of position

2A Windmill

Start with the weight above your head and your feet wider than shoulder-width apart. Your weight distribution should be biased towards the side that’s holding the bell. Keeping your eyes on the bell, lower your torso until your hand touches the floor.

Expert tip “Windmills look intimidating but they’re well worth doing – they’re excellent for building core and shoulder stability because they require a lot of control,” says Turner. “They also give you a good hamstring stretch.”

2B Figure of eight

Move the kettlebell backwards between your legs from one hand to the other. Take it behind and outside your leg to repeat the movement, this time passinag the bell back with your other hand. Aim to make the whole movement as smooth as possible.

Expert tip “This is a great core conditioning exercise, requiring you to stabilise the whole of your core using the ballistic movement of the kettlebell around your body,” says Turner. “This will have a beneficial effect during explosive movements.”

Superset 3: Core Benefits

Finish your workout by frying your abs

3A Angel press

Start sitting down with your knees bent, holding two kettlebells overhead. Slowly lower towards the floor while bringing the kettlebells down to your chest. Contract your abs to raise your torso while simultaneously extending your arms.

Expert tip “Once you’re sitting up straight, tuck your pelvis under and, as you lower, ‘roll through’ your spine so you’re trying to make contact with the ground one vertebra at a time,” says Turner. “Going slowly on this move will make your abs work harder.”

3B Plank pass

Get into a straight-arm plank position with your body in a straight line from head to heels, having placed a kettlebell to one side of your body. Reach under your torso to drag the bell across to the other side. Switch hands and repeat the move.

Expert tip “This is great way of making the plank more interesting,” says Turner. “The wider you take the kettlebell, the harder it is to do. You can also try raising the kettlebell off the floor slightly to turn it into a modified reverse flye.”

Ashton Turner is the co-founder of Evolve 353 gym in London. He has worked with clients across multiple training disciplines including kettlebells, Olympic lifting, strength and conditioning, and Pilates.

This five-move workout will help you reach your goal, whether you want to torch fat or build muscle. Use a weight of kettlebell that allows you to only just complete the final rep of the final exercise. Select your workout according to your goal:

Burn fat

If shrinking your waistline is your goal, do ten reps of each exercise in order, without stopping, to complete one round. Rest for 60 seconds then complete another round. Do five rounds in total.

Progression Add a rep each round until you are doing 15 reps for each move. Once you complete that, use a heavier kettlebell and go back to doing ten reps of each exercise.

Build muscle

If you’d like to add lean muscle, do 12 reps of each move to complete one set then rest for 45-60 seconds. Do four sets of each exercise in total, resting for 60-90 seconds between exercises.

Progression Add a rep each round until you are doing 15 reps for each move. Once you complete that, use a heavier kettlebell and go back to doing 12 reps of each exercise.

1 Clean

Swing the kettlebell between your legs and drive the hips forwards. Once the bell passes stomach height, draw your elbow back and slide your hand under and around the bell to catch it in the “rack” position, then lower the bell in an arc to repeat the move.

Expert tip: “Make sure the kettlebell doesn’t travel too far away from your body,” says Turner. “It’s a great exercise for power development as well as being a good way of moving into the start position of an overhead press, so it’s a good linking move.”

2 Overhead press

Start in the rack position with the kettlebell at shoulder height and your elbow tucked in to your side for support. Press the weight directly overhead, using the most efficient path possible to reduce stress on your shoulder joint.

Expert tip: “Start with your elbow under the kettlebell and push up in a straight line while rotating your arm to finish with your palm facing forwards,” says Turner. “You can also ‘pop’ the bell off your ribcage to initiate the movement if you’re lifting a heavy weight.”

3 Snatch

Swing the bell between your legs, then drive forwards with your hips to swing it up in an arc. When the bell gets to just below chest height, being your elbow back and slide your hand under and around the kettlebell while using its momentum to end with it overhead.

Expert tip: “Try to avoid moving your hand under the bell and then pressing up in a separate movement,” says Turner. “The move should be one movement and as smooth as possible, using the momentum of the kettlebell.”

4 Windmill

Start with the weight above your head and your feet wider than shoulder-width apart. Your weight distribution should be biased towards the side that’s holding the bell. Keeping your eyes on the bell, lower your torso until your hand touches the floor.

Expert tip: “Windmills look intimidating but they are an excellent move for building core stability and shoulder stability because they require a lot of control,” says Turner. “They also give you a good hamstring stretch.”

Get into a straight-arm plank position with your body in a straight line from head to heels and position a kettlebell to one side of your body. Reach through with the opposite hand to drag the bell across to the other side. Switch sides and repeat the move.

Expert tip: “This is great way of making the plank more interesting,” says Turner. “The wider you take the kettlebell, the harder it is to do. You can also try to raise the kettlebell off the floor slightly to turn it into a modified reverse flye.”

Ashton Turner is the co-founder of Evolve 353 gym in London. He has worked with clients across multiple training disciplines including kettlebells, Olympic lifting, strength and conditioning, and Pilates.

“The aim of these kettlebell circuits is to build strength and power,” says trainer Ashton Turner of London’s Evolve 353 gym. “This is a great workout for athletic development and it’s much less technical than trying to learn the Olympic lifts. The exercises chosen have a carryover into sporting movements such as running and jumping, and they build strength and power through the posterior chain (the muscles on the back of your body). All that means they’re great for combat sports, athletics, rugby and football.”

RECOMMENDED: Medicine Ball To The Wall Power Workout

How To Do It

You can either do both power circuits and the finisher or, if you’re short of time, just one of the power circuits and the finisher. When you’re doing the circuits, do one set and then move on to the next exercise. Record the time it takes you to complete the total number of circuits and aim to beat your time next time you attempt the workout – making sure your form is good.

Power Circuit 1

Do one set of each exercise in order. Rest for 60 seconds between circuits and complete eight circuits in total.

1A One-arm swing

Reps 8-12 each side

Set yourself with your feet a little wider than shoulder-width apart. Brace your core and pull the kettlebell back between the legs to initiate the swing. Pull your shoulder blades together and brace your core. When you feel the stretch in your hamstrings engage your glutes and thrust your hips forwards to swing the kettlebell out in front of the body. Squeeze your glutes hard as the hips come through and bring the kettlebells up to shoulder height.

Turner says “This is a great exercise to build balance in your body. Swinging the kettlebell with one arm means you have to work hard through your core and obliques to stop your body from twisting.”

1B One-arm snatch

Reps 8-12 each side

Start with a one-arm swing, but as the kettlebell starts to come through your legs, shrug your shoulder backwards and up to keep the kettlebell close to your body. Raise your elbow to draw the kettlebell up and, as kettlebell and elbow reach the same height, rotate your arm under the weight and press up until the weight is aligned above your body.

Turner says ”The snatch is a fantastic exercise for power development because it takes you through triple extension and requires extra power to get the kettlebell above your head in one movement. It’s also great for improving shoulder strength and stability.”

1C Plank drag

Reps 16-24 each side

Start in a high plank with the kettlebell set to the outside of your body. Keep your hips tucked under and core braced and reach under your body with the opposite hand. Drag the kettlebell under your body without letting your hips twist. Repeat on the other side.

Turner says “In order to create power you need to have a stable and strong core. The plank drag is a great exercise to challenge anti-rotation – your ability to resist an external rotational force – and to learn how to control your core.”

Power Circuit 2

Do one set of each exercise in order. Rest for 60 seconds between circuits. Complete eight circuits in total.

2A Double kettlebell swing

Reps 8-12

Holding two kettlebells of the same weight, set yourself with feet a little wider than shoulder-width apart. Brace your core and pull the kettlebells back between your legs to initiate the swing. Pull your shoulder blades together and brace your core. When you feel the stretch in your hamstrings engage your glutes and thrust hips forwards to swing the kettlebell out in front of the body. Squeeze your glutes hard as the hips come through and bring the kettlebells up to shoulder height.

Turner says “Swinging with two kettlebells increases the weight, which means you increase both strength and power.”

2B Double clean and press

Reps 8-12

Start as if you’re doing a double swing but as you bring the kettlebells through, initiate a high pull and rotate arms to catch both kettlebells in the front rack position. Engage your core and glutes and, with a small bounce, explosively push kettlebells over head. Re-rack and repeat.

Turner says “This is fantastic for developing explosive power and overhead pressing strength.”

2C Renegade row

Reps 8-12

Set yourself in a high plank with hands on the kettlebells. Keep your feet a little wider than normal for better stability and engage your core and glutes. Row one arm up, keeping your elbow moving back towards your hips and pulling shoulder blades together. Support your weight with your opposite side of your body. Lower the weight and repeat on the other side. Keep your core tight to stop your hips rotating.

Turner says “This is a fantastic core and back exercise which will help to build stability in your core and therefore power. For a harder challenge bring your feet closer together.”

Finisher

3 Two-arm swing

Time 60sec

Do as many two-arm swings as you can in a minute, then rest for a minute. Record your score for the first minute and try to beat it in every subsequent minute. Ensure form doesn’t suffer at any point. Complete eight to ten rounds in total.

Ashton Turner is the co-founder of Evolve 353 gym in London. He has worked with clients across multiple training disciplines including kettlebells, Olympic lifting, strength and conditioning, and Pilates.

This two-move, whole-body workout challenge will make you stronger, torch fat and improve your cardio fitness in just 15 minutes.

It uses the ladder workout format, where you do one rep of an exercise then two reps and so on until you get to ten.

The twist is that the reps of one move ascend while the reps of the other descend. You start by doing ten thrusters then one rep of the press-up rows. You then do nine thrusters and two press-up rows and so on until you do one thruster and ten press-up rows. It’s simple to describe but tough to complete.

“The thrusters are probably going to feel harder so it’s good to get most of them done when you’re fresh and then you hang on in there at the end,” says personal trainer Tom Eastham.

“Time your first effort, then time it again in six weeks to see if you beat your previous time. You can also do a scaled version where you do thrusters for 30 seconds, rest for 30 seconds, then do press-up rows for 30 seconds then rest for 30 seconds. Do that for ten minutes, record the reps and try to beat your rep count next time you try it.”

What Weight? If you’re an experienced exerciser, use two 16kg kettlebells. If you’re a beginner, use two 12kg kettlebells. To do this kettlebell workout at home, pick up a pair of the best kettlebells.

Kettlebell Thruster

How Stand up straight holding two kettlebells to your chest with the bells resting on your forearms (known as the “rack” position). Keeping your torso upright, simultaneously bend at the hips and knees to lower towards the floor. Go as low as you can, then straighten up and as you do so, press the weights overhead. Lower them to the start position and repeat.

Why “This is a great full-body exercise that involves moving a weight through more distance than any other move, with the exception of a snatch,” says Eastham. “But it’s not as technical as a snatch because it forces you to stay upright – if you aren’t, you’ll fall over. “

Kettlebell Press-Up Row

How Start in a press-up position with your hands on the kettlebell handles. Perform a press-up then, keeping your body straight, row one kettlebell up to your side. Return it to the floor, then row the other kettlebell up and down. Then repeat the whole move.

Why “This is an excellent stabilisation move,” says Eastham. “There’s so much core work involved – press-ups are underrated as a core exercise. It’s effectively a moving plank. And when your hands are on the kettlebells, you get a greater range of motion than a standard press-up.”

• “Like” that? Try this dumbbell ladder workout next

Triceps dips ditch bingo wings. Crunches banish beer bellies. Calf raises crush cankles. Right? Wrong. Alas, no matter how much you believe it to be so, you can’t spot-reduce fat. When looking to lose body fat, you should first look at your diet. It doesn’t matter how long you spend on that ab curl machine, if you’re consuming more calories than you burn off in a day (a caloric surplus) then you will struggle to shed the weight.

Fat deposits around your body don’t function in a way that allows them to be burned off by single, isolation exercises. Typically, you’re predisposed to store fat in particular parts of your body due to the molecular make-up of your hormones. Love handles are a prime example: high cortisol caused by stress, surplus oestrogen caused by beer or low testosterone caused by poor sleep quality can all lead to a build-up of unwanted soft, squidgy tissue – along with countless other factors.

RECOMMENDED: How To Boost Testosterone

In addition to fixing your diet, there is a simple training solution that does yield results: high-intensity exercise. When you train at a high intensity your heart rate soars to shift blood carrying oxygen and nutrients to your muscles and you burn off a huge amount of calories to maintain your efforts and then recover to your resting metabolic rate.

This process can take up to 24-36 hours when you’re still churning through calories and metabolising fat deposits on your bingo wings, gut, cankles or love handles as fuel. Repeat this process often enough – and keep your diet in check – and that extra bit of bulge will melt away.

This 20-minute kettlebell workout is full body, low rest and high intensity. Plus, it uses unilateral moves where you only work one side of your body at once, meaning your core has to work extra hard to keep your balance. The beauty of this is that once you’ve ditched that spare tyre, you’ll have a robust, functional set of abs on show. Much more useful than love handles.

Directions

This is a five move circuit. Pick a weight you can complete all the reps on each move with. Do the moves in order without rest between each exercise (but rest momentarily if you have to). Then rest for 60 seconds at the end of each circuit and repeat for a total of three to five rounds.

Goblet squat

Reps 15

Hold your kettlebell by its ‘horns’ and squat down with your back straight, arms tucked in and chest up. Descend until your elbows touch the inside of your knees, then put your weight through your heels as you stand back up.

One-arm overhead press

Reps 8 each side

Hold the kettlebell in a rack position and then press it overhead, keeping the bell resting against your forearm. Lower the bell under control, pausing at the bottom of the move with the bell resting in the rack position. Finish all your reps on one side, then switch to the other.

Halo

Reps 12 each direction

Holding the kettlebell by the handle, bell up, rotate it around your head with bent elbows for the maximum possible range of motion. You’ll feel this one in your obliques if you do it right.

One-arm floor press

Reps 10 each side

Lie on the floor with the kettlebell held in one bent arm against your shoulder, keeping the opposite knee bent for stability. Press the bell overhead, pressing your free hand into the floor to stabilise the movement.

Kettlebell swing

Reps 25

Stand with your feet shoulder-width apart and push the kettlebell off your body to start the swing. As you lower, hinge at the hips by pushing your glutes back and keeping your knees as straight as you can. When you feel a stretch in your hamstrings, drive your hips forward so the kettlebell rises to head height. Guide it back under your hips, keeping it tight to your inner thighs.