Test your strength and aerobic staying power with this quick but hard-hitting full-body kettlebell workout…
Tight on time but sick of bodyweight HIIT workouts? This full-body kettlebell workout is the circuit for you.
Starting with kettlebell swings activates your hips, glutes, shoulders and back, and if performed correctly will work you hard without affecting your performance in the other exercises.
The higher rep range for the squats, meanwhile, will give your upper-body muscles a little more recovery so you can continue the circuit without resting.
How to do this full-body kettlebell workout:
If you’re an experienced trainer, repeat the circuit continuously without rest for 15 minutes (as many rounds as possible), but if you’re a beginner, rest for a maximum of 30 seconds at the end of each round.
You’ll need a pair of kettlebells for these exercises. Ideally, ones that offer a decent amount of resistance without being unwieldy. It’s always a good idea to do a warm-up to fire up your muscles before you work out.
Full-body kettlebell workout
1a. Kettlebell swing (12 reps)
1b. Kettlebell front squat (20 reps)
1c. Kettlebell floor press (10 reps)
1d. Kettlebell plank (30 secs)
1e. Kettlebell shoulder press (10 reps)
1f. Kettlebell towel curl (8-10 reps)
Keep reading for full exercise instructions.
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1a. Kettlebell swing
- Begin this full-body workout by holding a kettlebell in both hands at thigh height.
- Then, bend forward and swing it through your legs.
- Straighten up and thrust your hips to drive the kettlebell up until it reaches shoulder height.
- Complete 12 reps.
1b. Kettlebell front squat
- Firstly, stand with feet shoulder-width apart, holding two kettlebells in the rack position.
- Next, squat as low as you can, then drive back up through your heels.
- Complete 20 reps.
If you like this kettlebell circuit, try our resistance band full-body workout next
1c. Kettlebell floor press
- Start by lying on the floor, holding the kettlebells in the rack position on either side of your chest.
- Next, drive your feet into the floor and press the weights straight up.
- Then, lower the kettlebells slowly back to the start.
- Complete 10 reps.
1d. Kettlebell plank
- Start by assuming a high plank position, with hands on the kettlebells, directly under your shoulders.
- Hold for 30 seconds.
1e. Kettlebell shoulder press
- Firstly, stand with feet shoulder-width apart, holding kettlebells in the rack position at shoulder height.
- Now, keep your core braced as you press the weights up.
- Then, lower back to the rack position.
- Complete 10 reps.
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1f. Kettlebell towel curl
- Finish your full-body workout circuit by wrapping a towel around the handle of a kettlebell and holding both ends securely.
- Now, curl the weight up until your forearms are at mid-chest height.
- Then, return to the start with control.
- Complete 8-10 reps.
Model: Nik Naidoo
Photography: Eddie Macdonald