You only need one kettlebell and four moves to build full-body strength and boost your metabolism

Strengthen your entire body and reduce your risk of injury with this beginner routine

A man performing a squat with a kettlebell
(Image credit: Getty / Thomas Barwick)

A good workout doesn't need to be overly complicated. If you're trying to build strength or get fitter, the most important thing is to have a clear goal and find a challenging, enjoyable routine that works for you. 

This fun kettlebell workout from coaching duo Andrew and Kate Bustos (@BustosTraining) is a great option for beginners, engaging muscles across your upper and lower body with just four exercises. 

To do the workout, you'll need to perform the moves as a circuit and complete two to five rounds, depending on how hard you want to push yourself.

If you're new to any of the moves, watch Andrew Busto demonstrate each one below. Then you just need to add a warm-up, grab your kettlebell and go.  

BalanceFrom Wide Grip Kettlebell Set: was $44.99, now $19.99 at Walmart

BalanceFrom Wide Grip Kettlebell Set: was $44.99, now $19.99 at Walmart

Save $25 Black Friday is just under a month away but some brands have started to slash their prices. These kettlebells are ideal for beginners, with 5lb, 10lb and 15lb options included. The wide handles are suited to exercises like kettlebell swings, and the plastic casing makes them a good fit for alfresco sessions. 

Watch Bustos Training's beginner kettlebell workout

All four of the movements in this workout are compound exercises, which means they work multiple muscle groups at once. This is one way of making training more efficient and functional. For example, the push press will target your shoulders, but your glutes, chest, back, legs and arms are also engaged.  

Compound exercises work your core too. When you’re doing movements like kettlebell swings, your midline muscles are working hard to stabilize and support you and your spine. A stronger core will help you to maintain a safe, steady and balanced posture while you move the kettlebell around.

Building muscle can also aid fat loss, if that's your fitness goal. Muscle is a metabolically active tissue, which means it requires energy to maintain. Muscle mass also contributes to your resting metabolic rate—how much energy you expend at rest. So the more muscle you have, the more calories you'll burn at rest. 

How to fuel yourself for strength training

As with any type of exercise, lifting weights requires energy, so make sure you're eating enough calories to support your training needs, even if you are looking to lose weight. 

To support muscle growth, the most important macronutrient you need is protein. Strength training creates micro tears in muscles and these need to be repaired after training. Protein, which is made up of amino acids, is used by the body to repair these tears and support your muscles to grow stronger. 

If you have combined some cardio with your strength training then glycogen stores may also be depleted. Consuming carbohydrates will restore that lost energy, so you can avoid fatigue and be ready to go again.

Don’t forget to hydrate before, during and after your workout too. We've rounded up the best gym water bottles, if you need a new flask.

Need help choosing your weights? Our guide to the best adjustable dumbbells can help

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.