One kettlebell, four moves and 15 minutes to build full-body strength and boost your metabolism

Strengthen your core and improve your cardio fitness with this quick routine

A man performing a kettlebell swing
(Image credit: Getty / Kovaciclea)

You can get a great workout at home using just your bodyweight, but sometimes using a simple kettlebell can give you a bit more of a challenge. 

This workout from husband and wife training duo Andrew and Kate Bustos (@BustosTraining) works your entire body in 15 minutes using just four kettlebell moves. It features a clever mix of cardio blasts and strength-training moves, to elevate your heart rate and help you build muscle.

To give it a try, perform the four exercises demonstrated by Andrew in the video below for 10 repetitions each, taking minimal rest between them. Repeat this sequence for two total rounds if you're new to this type of training, or five rounds if you want a longer, more challenging workout.

Watch Bustos Training's full-body kettlebell workout

Kettlebell and dumbbell aficionados have been duking it out for decades to decide which one is the better strength training tool, but I'd like to put the case forward for the kettlebell.

It's first major winning point is that it has an unevenly distributed load: when you're holding a kettlebell, there isn't equal weight either side of your hand, as there would be with a dumbbell. This pulls you off balance as it draws you forward, forcing your core muscles to work harder to keep you steady and upright.

It's also a very satisfying shape. It's compact enough to use for goblet squats and has a useful handle for kettlebell swings, which makes it a great tool for lower-body workouts. And while dumbbells always come in pairs, most kettlebells are sold as single items, which means less clutter in your living room. 

Kettlebell circuits like the one featured above are excellent for simultaneously building strength and raising your heart rate. This leads to elevated calorie burn during the session and (paired with an appropriate diet) post-workout muscle-growth.

Having bigger muscles will actually boost your resting metabolism (the rate at which you burn calories), which can help with weight management.

Harry Bullmore
Fitness Writer

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.