Five moves and one kettlebell to build a stronger core and boost your metabolism

Develop core strength and improve your posture with just one weight and this short session

woman holding a kettlebell
(Image credit: Getty Images/Smartbrief/Moz)

The kettlebell is a versatile piece of training equipment, helping you burn fat and build muscle. While a single kettlebell move can raise your heart rate, this short session is an effective way to develop strength and boost your metabolism. 

The routine comes from Natalie Barnett (known by her social media handle, nataleebfitness), owner of gym The Girls Spot. As you might have guessed, if you want to do this routine at home, all you'll need is a kettlebell.

Kettlebells look straightforward (they are metal weights with handles) but that's why it's hard to tell the difference between them. If you're looking for an option for at-home training, check out our guide to the best kettlebells

Correct form is vitally important in all exercises, but especially so when using weights. Before taking on this routine, carefully watch the instructor's movements to practice your technique. 

Natalie gives in detail explanations on each movement and how you should replicate it, so if this is your first time doing a kettlebell routine, there is plenty of great technique advice. 

Watch nataleebfitness' five-move kettlebell workout


♬ original sound - nataleebfitness

These moves are all effective examples of compound exercises . This means that the movements work multiple muscles simultaneously for a time-efficient muscle-building routine. 

And because more muscles are involved, you can generally lift a larger load than if you did a single-muscle isolation move like a biceps curl, which gives you a more effective muscle-building session.

Whether you want to use these five exercises back to back for a full kettlebell workout session, or if you want to integrate a few into your regular routine, we've listed all the moves you need below. 

Nataleebfitness's kettlebell routine

  • Kettlebell swings
  • Kettlebell Romanian deadlift
  • Single leg deadlift (both legs)
  • Goblet squat
  • Reverse lunge (both legs)

Barnett recommends the routine be followed in three sets of 10 reps, repeating this throughout and using each leg when required. Alternatively, you could put these into a high-intensity resistance training (HIRT) routine, performing each for 40 seconds, with a 20-second rest between exercises.

To help the muscles recover, many people take protein shakes after their workout. If you're after a new supplement to add to your post-workout drink, the best protein powders for weight loss are a great place to start. 

Want to try more kettlebell workouts? Fit&Well has you covered—check out our guide to kettlebell exercises you can do at home or at the gym . 

Lois Mackenzie
Fitness Writer

Lois Mackenzie is a Fitness Writer for Fit&Well and its sister site Coach, covering strength training workouts with weights, accessible ways to stay active at home, and training routines for runners. She joined the team from Newsquest Media Group, where she was a senior sports, trends, and lifestyle reporter. She is a dedicated runner, having just completed her first marathon, and an advocate for spending time outdoors, whether on a walk, taking a long run, or swimming in the sea. 

Lois holds a Master's degree in Digital Journalism, and has written for Good Health, Wellbeing & The Great Outdoors,, and Newsquest Media Group, where her reporting was published in over 200 local newspapers.