Build full-body strength and power with this quick-fire kettlebell circuit

Woman exercising with kettlebell in gym — (Image credit: Getty Images / Eva-Katalin)

If you’re pressed for time, quick, high-effort workouts are an effective way to use the time you do have to train.

That’s why it’s worth having a selection of short exercise blasts you can turn to in a pinch, and this seven-minute workout by Caleb Kinney-Woods, a certified kettlebell training specialist and personal training leader at Life Time Colorado, is worth a spot in your rotation.

It’s an AMRAP workout, which stands for as many rounds as possible. Kinney-Woods has supplied a short sequence of three exercises. Do three reps of each exercise to complete one round. Complete as many rounds as possible in seven minutes.

How to do this kettlebell AMRAP workout

Start a timer for seven minutes. Perform each of the exercises below to complete one round. Complete as many rounds as possible in the time allowed. All three moves are unilateral exercises, so hold the kettlebell in your right hand for the first round, then swap hands for the next round. Alternate sides each round.

If you’re doing this as a standalone workout (instead of a finisher to a longer workout), you must warm up first. Steal this PT’s warm-up routine if you don’t have a preferred sequence already, include some light cardio to gradually raise your pulse, and practice each of the movements below with a light kettlebell. It’s especially worth practicing the clean movement to make sure you’re not banging the kettlebell on your wrist.

Here’s Kinney-Woods demonstrating two rounds worth of the exercises. Keep scrolling for written exercise guides.

1. Single-arm kickstand RDL

Reps: 3

Stand with your feet hip-width apart, holding the kettlebell in your right hand.
Step your right foot back slightly, resting the toes lightly on the floor. Your weight should be in your left leg.
Engage your core.
With a slight bend in your left knee, push your hips back to lower the kettlebell straight down until you feel a slight stretch in your left hamstring.
Push through your left foot and drive your hips forward to return to standing, squeezing your left glute at the top of the movement.

Form tip: Keep your spine straight and shoulders square throughout.

2. Single-arm kettlebell clean

Reps: 3

Stand with your feet hip-width apart, holding the kettlebell in front of you in your right hand.
Engage your core.
Push your hips back and bend your knees to lower the kettlebell between your legs.
Squeeze your glutes and drive your hips forward explosively to generate the momentum to lift the kettlebell to shoulder height, bringing your forearm underneath to catch the kettlebell softly in your bent elbow—this is called the front rack position.
Reverse the arm movement and go straight into the next rep.

Form tips:

Keep the kettlebell close to your body as it rises.
Allow the kettlebell to rotate smoothly around your wrist instead of flipping it over your hand as you transition from raising to lowering.

3. Single-arm kettlebell push press

Reps: 3

Begin with the kettlebell in the front rack position, with the kettlebell resting on your right forearm in front of your right shoulder.
Bend your knees slightly, then straighten up powerfully and press the kettlebell overhead.
Lower the kettlebell back to the front rack position with control.

Form tip: When your arm is fully extended, your biceps should be by your ear.

Lou Mudge is a Health Writer at Future Plc, working across Fit&Well and Coach. She previously worked for Live Science, and regularly writes for Space.com and Pet's Radar. Based in Bath, UK, she has a passion for food, nutrition and health and is eager to demystify diet culture in order to make health and fitness accessible to everybody.

Multiple diagnoses in her early twenties sparked an interest in the gut-brain axis and the impact that diet and exercise can have on both physical and mental health. She was put on the FODMAP elimination diet during this time and learned to adapt recipes to fit these parameters, while retaining core flavors and textures, and now enjoys cooking for gut health.