You only need 20 kettlebell moves and 20 minutes to develop muscle all over and boost your metabolism

Build strength, burn calories and boost your metabolism with this beginner-friendly kettlebell session

A woman completing a kettlebell workout outside
(Image credit: Getty / SolStock)

A kettlebell has the power to transform your home workouts. These versatile weights can be used for hundreds of moves that will freshen up your usual bodyweight sessions, as well as helping you build muscle, burn calories and boost your metabolism. 

We think this quick workout is one of the best kettlebell routines out there for beginners, so why not give it a go? It's been designed by personal trainer Roxanne Russell to have no repeats, so you don't have to worry about mid-workout boredom creeping in. 

There are 20 moves to work through in as many minutes, with alternating exercises designed to build strength and boost your cardio fitness in turn. You'll work with your kettlebell for 60 seconds on the strength element, followed by 30 seconds of the cardio movement and then a 30-second rest.

Correct form is vital in all exercises, but especially so when using weights. Before taking on this routine, follow along with Russell's video below and practice matching her form to perfect your technique.

Watch Workout With Roxanne's full body kettlebell workout

Many people turn to exercises like running and cycling to boost their cardio fitness, but if you don't enjoy these activities there are other ways to improve the function of your heart and lungs.

Russell's workout is an example of a metcon (short for metabolic conditioning) session which will help you work on your strength and stamina simultaneously using a combination of muscular and aerobic-focused exercises. 

The entire session is also low impact with no jumping, making it gentler on your joints than the likes of running. So, if you're worried about your knees (or your downstairs neighbours) this routine is perfect for you. 

If you enjoyed this routine and want to try more kettlebell-based training, why not try this kettlebell workout for beginners, or take a look at our collection of kettlebell abs exercises that will strengthen your core?

If you're new to kettlebell workouts like this or if you've worked muscles you haven't in a while, chances are you're gonna feel some muscle soreness the next day. This is totally normal, and known as delayed onset muscle soreness (DOMS). 

To aid recovery, many people take supplements such as protein drinks. Why not check out Fit&Well's guide to the best protein powders for weight loss to see which is best for you?

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.