This 30-minute kettlebell workout will build muscle all over and burn fat

Develop strength and build muscle with this versatile kettlebell workout that is designed to work multiple muscles and burn fat

Woman working out with a kettlebell
(Image credit: Getty)

Most people know that resistance training with weights is a great way to strengthen and build muscle and burn fat at the same time. But it's perhaps less known that working with a kettlebell can, in some cases, be more efficient as working with one will target muscles across your entire body.

Some of the best kettlebells will make a great addition to any home gym space as they don't take up a lot of room and are suitable for outdoor use too if you fancy taking your workout out to the garden. Similarly, pretty much all gyms are equipped with kettlebells of varying weights.

This 30-minute kettlebell session created by online personal trainer, Kaleigh Cohen (opens in new tab), demonstrates how training with a kettlebell allows you to include both unilateral and compound exercises into your training. The former refers to moves that isolate single muscles while the latter can work multiple muscles simultaneously when performed correctly. Both are great ways to ensure your whole body is being worked.

The versatility of this workout makes it a great time saver when you don't have a busy schedule. Before giving Cohen's workout a go, take note of her form used for each move as your technique can really enhance your results and can help to avoid injury.

The workout has three rounds to complete with four exercises per round. Within each round, you will work for 40 seconds and rest for 20 seconds. Then to really make that your strength and endurance are being challenged throughout this session you will complete a one-minute challenge after each round before taking 30 seconds rest and moving on to the next one.

Watch Kaleigh Cohen Strength's 30-Minute Full-Body Kettlebell Routine

Cohen's kettlebell routine adopts the form of high-intensity interval training which characteristically means you train with smaller rest periods that keep your heart rate high helping your body to burn fat as you work out and for hours after. The fat-burning results of this training style are why so many use HIIT workouts for fat loss.

If you've never tried incorporating a kettlebell into a HIIT workout or are looking for some fresh moves to add to your usual exercise, we've listed all the exercises you will need below. Don't forget to add in the minute of kettlebell swings in between each round - a bonus is that learning how to do kettlebell swings doesn't take long.

Round 1

  • Bicep curls
  • Overhead tricep extensions
  • Kettlebell snatch (R)
  • Kettlebell snatch (L)

Round 2

  • Single arm row (R)
  • Single arm row (L)
  • Single Romanian deadlift (R)
  • Single Romanian deadlift (L)

Round 3

  • Single arm chest press
  • Single arm chest press
  • Alternating forward stepping lunge pass
  • Sumo squat

This kind of high-intensity training will require sufficient rest afterward. Not only can small practical tasks like stretching out after your session or easing out any tensions with one of the best foam rollers benefit your recovery process but consuming adequate volumes of protein in your diet can too. While it's best to gain this from the foods you eat, you can top up your daily protein intake using one of the best protein powders for weight loss.

Jessica Downey
Staff Writer

Jessica is Staff Writer at Fit&Well. Her career in journalism began in local news and she holds a Masters in journalism. Jessica has previously written for Runners World, penning news and features on fitness, sportswear and nutrition. 


When she isn't writing up news and features for Fit&Well covering topics ranging from muscle building, to yoga, to female health and so on, she will be outdoors somewhere, testing out the latest fitness equipment and accessories to help others find top products for their own fitness journeys. Her testing pairs up nicely with her love for running. She recently branched out to running 10Ks and is trying to improve her time before moving on to larger races. Jessica also enjoys building on her strength in the gym and is a believer in health and wellness beginning in the kitchen. She shares all of this on her running Instagram account @jessrunshere which she uses for accountability and for connecting with like-minded fitness lovers.