This four-move kettlebell workout builds muscle all over and boosts your metabolism in just 15 minutes

Up your heart health, develop your core stability, give your strength levels a lift, burn fat with this quick routine

A woman performing a kettlebell swing at home
(Image credit: Getty / Makiko Tanigawa)

Although the classic training technique is to target specific areas of your body, it's not the only way to build muscle. When you're short on time or looking for an efficient session, this full-body kettlebell workout takes just 15 minutes. 

All you need is one of the best kettlebells to get started, thanks to this short routine from husband and wife coaching duo Bustos Training, which takes time-efficiency to new heights by working your upper and lower-body in one fell swoop.

There are only four moves, performed as a circuit for between two and five total rounds (depending on your experience level and the time you have available) with minimal rest in between. 

You'll work your way through 10 goblet squats, 10 kettlebell swings, 10 burpees and 10 bent-over rows (on each arm) before repeating the sequence until you hit your target number of rounds. 

But as you'll be training intensely with a medium-to-heavy weight, it's vital that you do each repetition with proper form to avoid injury. Fortunately, you can practice your technique using the duo's demonstrations before you start. 

Watch Bustos Training's full-body kettlebell workout

Every move in this routine is a compound exercise, meaning they work multiple muscles at once, and provide a core workout by tasking your mid-body muscles with keeping you balanced. 

For example, the bent-over rows recruit your biceps and back muscles, while the kettlebell swing will hit important muscles down the back side of your body including your glutes, hamstrings, rhomboids, and core. 

And because you keep the rests to a minimum, the routine helps raise your heart rate and sustain this increased rate throughout the session. This burns more energy than during a steady-paced workout and creates longer-term changes, like a boost to your metabolism (the amount of energy you burn in a day). 

In this way, it's similar to a HIIT workout for fat loss, but with a focus on strength-building moves rather than cardio-focused exercises. If you want to streamline things further but get similar effects, you do have options. 

Doing kettlebell swings every day is an extremely effectively way to work your whole body, raise your heart rate, burn fat, and strengthen your core. However, your exercise causes tiny tears in your muscle fibers your body needs to repair. 

This is why many people blend up a post-workout smoothie using one of the best protein powders for weight loss. These supplements are low in sugar and fat, so they'll promote recovery without interfering with your fitness goals. 

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.