You only need one kettlebell, four moves and 15 minutes to build a stronger body and develop your core stability

This AMRAP workout will activate muscles across your upper body, lower body and core

A woman performing a kettlebell swing at the park as part of a kettlebell workout
(Image credit: Getty / Nick David)

If you’re on the hunt for a time-efficient and effective training option, this kettlebell workout could be the answer. 

The session from Bustos Training allows you to strengthen your entire body, boost your heart and lung health and develop your core stability in 15 minutes using just one weight. 

The workout is a circuit of four moves; 15 kettlebell swings, five clean and presses on each arm, 12 bent-over rows on each arm and 15 kettlebell deadlifts. To give it a go, set a 15-minute timer and complete this sequence as many times as you can before the clock hits zero.  

Bustos Training’s full-body kettlebell workout

This is an example of an AMRAP workout, which stands for "as many rounds (or repetitions) as possible". 

These sessions challenge you to complete as many repetitions of an exercise or circuit as you can in a set amount of time, and I’m a big fan of the format. 

Why? Firstly, because there’s no chance of your session overrunning. If you only have a limited time to exercise, you can guarantee an AMRAP workout won’t drag on longer than expected. Once the timer runs out, you’re done. 

It’s an easy way to personalize your workouts too. The amount of work you’re able to complete will depend on your individual strengths and weaknesses, with your speed dictated by your capacity.

For this reason, as long as people work hard during the workout and don’t intentionally take their foot off the gas, an AMRAP workout can be a great way to test anyone's fitness level.  

What kettlebell weight should I use?

Trainer Andrew Bustos uses a 24kg kettlebell for this workout. However, he suggests beginners use a 4kg weight.

If you pick a lighter kettlebell, you can move through the exercises quickly to raise your heart rate and boost your cardiorespiratory fitness. Opt for a heavier kettlebell instead and you’ll have to slow down, but you’ll challenge your muscles and develop strength.

Both heavy and light weight versions of the workout will deliver a mix of benefits, but the emphasis changes depending on the tools you use. Try a few different weight options to find one that's right for you. 

If you don't have any weights at home, take a look at our guide to the best kettlebells to find one that suits 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.