If you want a home workout to strengthen your entire body while serving up a side order of cardio perks, I have just the routine for you.
Compiled by Jordan Fernandez, a strength and conditioning coach at Trainer Academy, it takes less than 30 minutes and you can do it at home using just one kettlebell.
The workout is split into three parts—a warm-up, a bodyweight circuit and a kettlebell circuit—to target a wide range of muscles and banish mid-workout boredom.
Read on to see the full list of moves along with some helpful explainers.
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How to do Jordan Fernandez' full-body kettlebell workout
- Jumping jacks 3x30 seconds
- Arm circles 3x30 seconds
- High knees 3x30 seconds
- Push-up 3x10-15
- Glute bridge 3x12
- Triceps dip 3x10
- Reverse lunge 3x10 on each leg
- Kettlebell goblet squat 3x12
- Kettlebell swing 3x15
- Kettlebell single-arm row: 3x10 on each arm
- Kettlebell Russian twist 3x10 taps on each side
Sets: 3 Reps: 10-15
- Start in a high plank position, with your weight spread between your hands and your toes, and your hands directly beneath your shoulders.
- Keeping your core tight and your elbows tucked in, lower your chest to the floor.
- When your chest is nearly touching the floor, push through your hands to return to the starting position. If you need an easier option, try dropping your knees to the floor.
2. Glute bridge
Sets: 3 Reps: 12
- Lie on your back and bend your knees until you can plant both feet flat on the floor, facing forward.
- Brace your core then drive through your heels to raise your hips until your thighs and torso form a straight line.
- Control your hips back to the ground.
3. Triceps dip
Sets: 3 Reps: 10
- Sit in front of a sturdy flat surface like a box, weight bench, chair or low table. With straight arms, place your hands on the edge of the object and extend your legs out in front of you.
- Bend your elbows to lower your hips towards the floor.
- When your elbows are at roughly a right angle, drive through your hands to straighten your arms again.
4. Reverse lunge
Sets: 3 Reps: 10 on each leg
- Stand upright with your feet hip-width apart.
- Step backwards with your right foot and lower your right knee towards the ground until both knees roughly form right angles.
- Drive through your left foot to return to the starting position. That's one repetition. Alternate the leg you step back with on each repetition.
1. Kettlebell goblet squat
Sets: 3 Reps: 12
- Stand upright with your feet a little outside hip-width apart and your toes pointed outwards slightly. Hold a kettlebell in both hands close to your chest. You can either grip either side of the handle or the underside of the weight.
- Keeping your chest upright, push your hips back then bend your knees to lower your hips towards the ground.
- Lower yourself as far as you can while keeping your feet flat on the floor and your chest up, then drive through your heels to return to the starting position.
2. Kettlebell swing
Sets: 3 Reps: 15
- Stand with your feet a little beyond shoulder-width apart and hold a single kettlebell by the handle with both hands.
- Keeping your spine neutral and your core tight, bend slightly at the knees and hinge at the hips to allow the kettlebell to swing back through your legs.
- As the momentum of the kettlebell brings it forward again, drive your hips with it and stand upright to swing it up to eye level, keeping your arms straight. Allow it to swing back between your legs and repeat.
3. Kettlebell single-arm row
Sets: 3 Reps: 10 on each arm
- Start in a staggered stance with your right foot forward. Alternatively, if you have a box or weight bench, you can place your left hand and knee on this to support yourself (as pictured above). Keeping your back straight and your core tight, hinge at the hips to lean forward.
- Take a kettlebell from the floor with your left hand. With your arm extended towards the ground, retract your shoulder blade then row the weight up towards the bottom of your ribs on the left of your body.
- Control it back to the starting position. Complete 10 repetitions, then repeat on the other side.
4. Kettlebell Russian twist
Sets: 3 Reps: 10 taps on each side
- Sit on the floor with your knees bent and facing the ceiling, and your feet planted flat on the ground. Hold a single kettlebell by the handle in both hands in front of your chest.
- Keeping your core tight, twist to your left and tap the kettlebell on the floor to the left of your hips.
- Return to the center, then twist and tap the kettlebell on the floor to the right of your hips.
Benefits of a kettlebell workout
1. It's effective
This routine promises a total-body workout that will strengthen your muscles and develop your core.
"Kettlebells allow for more dynamic movements compared to traditional weights, offering an additional challenge for your coordination, balance and functional strength," Fernandez says.
"Kettlebell exercises also require strong core engagement for stability, which can improve posture and assist with some forms of low back pain."
According to Fernandez, kettlebell workouts are also efficient for energy expenditure: "Compound exercises with kettlebells—which include the majority of kettlebell exercises—burn more calories and allow for a more efficient workout compared to isolation movements."
2. It's cheap
Kettlebells have one big advantage over exercise machines and monthly gym memberships: they're much cheaper.
"Cost-wise, purchasing one or two kettlebells (a lighter and heavier one) for your home can provide a multitude of exercise options without needing a full gym setup."
If you're looking for more kettlebell training ideas, find out what happened when I swapped sit-ups for five kettlebell moves to strengthen my core more effectively.
3. It's fun
One element of workouts that is criminally overlooked is how enjoyable they are.
After all, the key to achieving lasting results is consistency, and you're hardly going to hurry back to the kettlebell if you had a bad time during your last session.
To keep things fresh and fun, Fernandez mixes bodyweight moves with kettlebell exercises across two four-move circuits—after all, variety is the spice of life, right?
Or, in Fernandez' words: "Combining the bodyweight and kettlebell exercises provides a broad range of movements, reducing workout monotony and engaging various muscle groups."
If you want to give this workout a go but don't own a kettlebell, find the right weight for you in our editor-approved guide to the best kettlebells
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Harry Bullmore is a Fitness Writer for Fit&Well and its sister site Coach, covering accessible home workouts, strength training session, and yoga routines. He joined the team from Hearst, where he reviewed products for Men's Health, Women's Health, and Runner's World. He is passionate about the physical and mental benefits of exercise, and splits his time between weightlifting, CrossFit, and gymnastics, which he does to build strength, boost his wellbeing, and have fun.
Harry is a NCTJ-qualified journalist, and has written for Vice, Learning Disability Today, and The Argus, where he was a crime, politics, and sports reporter for several UK regional and national newspapers.
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