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15-Minute Beginner Kettlebell Workout (All Standing)
Build strength in the upper body, lower body, and core with this beginner kettlebell workout. The 10 best kettlebell exercises to build a fitness routine at home or at a gym. This effective, full body kettlebell workout is all strength training, all standing and no repeats – making it a great workout for beginners or anyone looking for a quick and simple strength session.
Kettlebell swings, squats, deadlifts and rows – it’s back to basics with this all strength, beginner kettlebell workout.
You loved the all-standing, no repeat style of our popular Beginner Dumbbell Workout. Today’s workout applies that same format to a new piece of equipment: the kettlebell.
Kettlebell workouts are particularly beneficial for beginners. The off-center weight challenges multiple muscle groups at once, increases core engagement, and incorporates cardio and strength training into one movement.
No kettlebell? No problem. You can also perform this entire workout using a single dumbbell.
Free Beginner Workout Plan
Beginner Kettlebell Workout FAQs
What Weight Kettlebell Should A Beginner Use?
A good kettlebell weight for beginners is one that allows you to complete 10-15 repetitions of an exercise with good form. You want a weight that is heavy enough to lead to muscle growth, but not too heavy (which can compromise form, leading to injury). I recommend beginners start with a kettlebell somewhere between 10 pounds and 15 pounds.
Are Kettlebell Workouts Good for Beginners?
Kettlebell workouts are some of the best ways for beginners to begin strength training. The unique shape of a kettlebell engages multiple muscle groups at once, which both burns more calories and increases overall fitness. I highly recommend following a well-rounded Beginner Workout Plan for accountability and motivation.
What Makes A Good Beginner Kettlebell Workout?
True beginners should start with full body beginner kettlebell workouts composed of low impact strength training exercises. As you progress, your workouts can become more focused, and include Kettlebell HIIT Workouts, Kettlebell Ab Workouts, and Kettlebell Leg Workouts.
Is a 15 Minute Kettlebell Workout Enough?
The key to an effective short workout is to focus on compound movements that engage multiple muscle groups and elevate your heart rate. Efficient 15-minute workouts remove many of the common barriers people have to working out, such as a lack of time, energy or motivation. This can support overall fitness and weight loss goals.
15-Minute Beginner Kettlebell Workout
Build foundational strength, learn the basics of kettlebell training, and improve general fitness with this full body beginner kettlebell workout.
I suggest adding full body workouts like this one to your beginner workout plan 1-2 times per week to build muscle and increase endurance.
Workout Equipment:
Medium Kettlebell or One Dumbbell. I suggest 10-25 lbs. I’m using a 20-30 lb kettlebell and Rachel is using a 20 lb dumbbell.
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Workout Instructions:
Follow along with the guided 15-Minute Beginner Kettlebell Workout Youtube led by certified personal trainer, Lindsey Bomgren.
Your Workout Looks Like This:
- 10 Kettlebell Exercises
- Timed Intervals (40 seconds work, 20 seconds rest)
- Perform all 10 Exercises x1 Set (No Repeats)
Workout Outline
- Kettlebell Goblet Squat
- Kettlebell Bent Over Row (Right)
- Staggered Deadlift and Reverse Lunge (Right)
- Kettlebell Bent Over Row (Left)
- Staggered Deadlift and Reverse Lunge (Left)
- Sumo Squat and Bicep Curl
- Kettlebell Deadlift
- Kettlebell Deadlift, Clean and Overhead Press
- Kettlebell Swing
- Around-The-World Clean and March
Prefer to Watch On YouTube?
Kettlebell Workout
5 Beginner Kettlebell Exercises
Kettlebell Goblet Squat
Targets: Quads, glutes, hamstrings, hip adductors and core.
How To Do Kettlebell Goblet Squats
- Stand with your feet shoulder-width apart. Hold the kettlebell by the horns (where the handle meets the body of the kettlebell). Hold the kettlebell at your chest, tucking your elbows in narrow.
- Inhale as you bend your knees and sit your hips back (as if sitting down in a chair). Aim for 90-degree bends at each knee, focusing on pushing your knees out (not letting them cave in). Keep your torso upright.
- Exhale as you press through your heels to stand tall, driving your hips forward to return to standing.
Single-Arm Kettlebell Bent Over Row
Targets: Latissimus dorsi (or lats; the largest back muscle known for its large, flat “V” shape).
How To Do Kettlebell Bent Over Rows
- Stand with your feet slightly wider than shoulder-width apart, knees slightly bent.
- Hold a kettlebell in your right hand, palm facing in (narrow grip).
- Bend forward at the hips maintaining a flat back, belly button pulled back towards your spine.
- Pull the kettlebell in your right hand back towards your right hip (think of pulling from your elbow joint versus your wrist), as if you were starting a pull-start lawnmower. Stop once your elbow is in line with your rib cage, making a straight line from shoulder to elbow. Hold the row at the top for a moment squeezing your shoulder blade in.
- With control, lower the kettlebell back to the starting position.
Staggered Deadlift and Reverse Lunge
Targets: Legs, quads, hamstrings, butt and calves.
How To Do Staggered Deadlifts and Reverse Lunges
- Start standing, feet shoulder-width apart, shoulders stacked over hips. Stagger your feet, so the left foot is slightly in front of your right foot. Hold a kettlebell in your right hand.
- Hinge at the hips, lowering the kettlebell towards the ground until you feel a stretch along the back of your left leg. Range of motion will be different for everyone.
- Press evenly through the heels to stand tall, returning to starting position.
- Then, step your right leg back into a reverse lunge, dropping your right knee down towards the ground as you lower your hips. Both knees are bent at 90-degree angles, front thigh is parallel to the floor.
- Exhale, squeezing your left glute and keeping the weight in your left heel as you push up, returning to starting position.
Kettlebell Deadlift
Targets: The posterior chain or backside of the body. Specifically targeting the hamstrings, glutes, hips and calves.
How To Do Kettlebell Deadlifts
- Start standing feet hip-width apart and knees slightly bent. Grasp the handle of the kettlebell with both hands, palms facing in towards your body.
- Hinge forward at the hips, pushing your hips back as you lower the kettlebell down along the front of your body. You should feel a stretch in the back of your legs (hamstrings). Focus on keeping your back in neutral alignment with your neck and shoulders throughout the entire movement. Keep a slight bend in your knees to avoid ‘locking out’ the joint.
- Drive through your heels to push your hips forward; squeezing your glutes as you return to a standing position.
Kettlebell Swing
Targets: The posterior chain (backside of the body) including the glutes, hamstrings, hips, core, and all the stabilizing muscles in your back and shoulders.
The kettlebell swing is one of the best low impact exercises to engage the power-generating muscles in the hips and glutes.
How To Do Kettlebell Swings
- Start standing with your feet wider than shoulder-width apart; engage your core.
- Hinge forward at the hips to reach for the kettlebell handle with both hands. Place your hands on the horns of the bell, palms facing your body.
- Then with a slight bend in your knees and weight in your heels, ‘hike’ the kettlebell back between your legs to start the swing movement.
- Drive through your heels to stand tall, pushing your hips forward as you squeeze your glutes to swing the weight up to shoulder height (full hip extension at the top). Aim for shoulder height, with arms extended out away from the body. Think long, loose arms (your arms are just a vehicle for moving the bell, your hips and glutes generate the power to move the bell).
- As the kettlebell begins to descend, think of catching the weight with your hip hinge movement, loading the glutes and hamstrings.
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