The 20 Minute Beginner Kettlebell Workout: Try This Simple Workout at Home or Anywhere!

Kettlebells can provide a unconfined full soul workout.

Our simple beginner kettlebell workout will wrack-up your mind.

Come on: Who else is going to teach you to use a kettlebell with Mario and Mega Man references?

In today’s guide, we’ll go over the pursuit (click to go right to that section):

These are the types of programs that we create for our 1-on-1 Online Coaching Clients, and we’re getting wondrous results for people.

And make sure you download our Kettlebell Worksheet! It’ll come in handy in just a moment.

Okie dokie, let’s jump right in.

The 20 Minute Beginner Kettlebell Workout (with Video Demonstration)

Once you’ve watched the video whilom (featuring Matt Shortis, a lead trainer in our 1-on-1 Coaching Program) here’s a quick recap with repetitions for the workout here:


  • 8 Halos (each side)
  • 10 Goblet Squats
  • 8 Overhead Presses (each side)
  • 15 Kettlebell Swings
  • 8 Bent Over Rows (each side)
  • 6 Front Rack Reverse Lunge (per side)

And considering we like to have fun virtually here, we made a graphic where superheroes do the workout.

Here’s the Beginner Kettlebell Workout as an infographic:

This infographic shows the 6 exercises needed for the Beginner Kettlebell Workout

Our Beginner Kettlebell Workout is what’s tabbed a spin (you can learn all well-nigh spin training here). That’s just a fancy term for doing a workout like so:

  • 1 set of exercise A, go immediately to
  • 1 set of exercise B, go immediately to
  • 1 set of exercise C, and so on…
  • Repeat from the top!

Your long-term goal should be to do 3 full circuits, when to back, for a well-constructed workout.

4 if you’re on fire, like in NBA Jam.

On fire from NBA Jams

If you can only go through it once or twice, that’s okay too!

And if you need to take a unravel at any time between sets or without a circuit, do it! You do you.

Prior to jumping into the kettlebell circuit, don’t forget to do some mobility warm-up (you can see our warm-up routine here):

Nothing too crazy, just something to “grease the groove” and get your soul used to movement so you don’t pull any muscles once you start swinging the kettlebell.

In other words, preparing your muscles and joints to move some weight around!

A few minutes of running in place, air punches and kicks, some jumping jacks, and arm swings, should get your heart rate up and your muscles warmed for the Kettlebell Workout.

Coach Matt showing you how to waddle the kettlebell swing.

You can do all of the Beginner Kettlebell Workout with one single bell, from anywhere.

We’ll go over each increasingly in our next section, so you can perfect your kettlebell technique.

When you’re done, do some light stretching to tomfool down. A couple of yoga poses would suffice. Make sure you drink water too.

Feel self-ruling to go through this routine at least once a week, and up to 2-3 times a week, with a day off between.

Remember, you don’t build muscle when you’re exercising, you build muscle when you’re resting.

This cat put his kettlebell yonder so he can rest and grow muscle.

Your muscles are wrenched lanugo when you strength train, and then they rebuild themselves stronger over the pursuit days of recovery!

If you just can’t sit still, finger self-ruling to do some fun exercises, go for a walk, or do one of these off-day activites.

Don’t forget to download our Beginner Kettlebell Worksheet, which covers the whilom sequence from Mentor Matt.

You can print it out and track the number of sets and repetitions you complete, which will help ensure you progress in your training.

You can grab yours self-ruling when you sign up in the box below:

The 6 Weightier Kettlebell Exercises for Beginners

One of the campers from Camp Nerd Fitness with a kettlebell!

Let’s go over each exercise in the 20-Minute Beginner Kettlebell Workout:


Coach Matt showing you kettlebell halos.

  1. Grab the kettlebell with two hands on the handle.
  2. Raise the kettlebell whilom your head.
  3. Move virtually your throne like you’re tracing a halo.

Tip from Mentor Matt: with your halos, remember to alimony the movement smooth. You don’t want to unwittingly slam your throne with the bell.


  1. Grab the kettlebell with two hands “by the horns,” aka the handle.
  2. Keep your elbows in tight and your feet well-nigh parallel.
  3. Then lower lanugo like you would in a bodyweight squat.
  4. Reverse the movement to raise when up.

Tip from Mentor Matt: for the goblet squat, focus on depth. It’s increasingly important to practice doing a full squat than to pump out reps. If you can’t make 10, don’t stress it. Do what you can.


Coach Matt showing you how to do the kettlebell press.

  1. Grab the kettlebell with one hand, with the handle going lanugo your palm (if the handle is too tropical to your fingers it’ll pull your wrist down).
  2. Press straight up with your fist driving the movement (your fist would be pointing up the unshortened time).
  3. Reverse the movement and bring the kettlebell when down. Then repeat.

Tip from Mentor Matt: when doing the overhead press, get tight. Tightening your muscles will engage your core, offering a fuller soul workout.


Coach Matt showing you how to do the kettlebell swing.

  1. Get lanugo into a bent-over, flat-back position and grab the kettlebell with both hands from the handle.
  2. Swing the kettlebell overdue you, then get ready to jump up.
  3. Jump up (without leaving the ground) and swing the kettlebell up. You should be standing tall at the peak of the movement.
  4. Reverse the movement and bring the kettlebell when lanugo and overdue you.
  5. Repeat.

Tip from Mentor Matt: during the kettlebell swing, focus on hinging your hips. The swing is like a deadlift movement, so you should finger it in your hamstring and glutes.


And here is the kettlebell row!

  1. Get lanugo into a bent-over, flat-back position and grab the kettlebell with one arm.
  2. Pick up the kettlebell by driving your elbow up into your rib cage.
  3. Lower the kettlebell when lanugo by reversing the movement.

Tip from Mentor Matt: try to alimony your when straight and stomach tight during the row. This will help engage your legs for stabilization as you pull the kettlebell toward your stomach.


And last but not least, here is the kettlebell lunge.

  1. Grab the kettlebell with one hand and rest the weight between your arm and chest.
  2. Step your leg when (the same side your kettlebell is on) and lower lanugo until your shin is parallel-ish with the ground (or as low as you can).
  3. Spring when up to your starting position.

Tip from Mentor Matt: for the lunges, then alimony your when straight. By keeping your shoulders back, you’ll get a fuller soul workout when you come in and out of your lunge.

Boom! There you have it.

The 6 weightier kettlebell exercises for beginners.

If you want someone to review your form on any of these kettlebell movements, or you’re looking to level up your kettlebell game, our coaches can do just that! Our spiffy mobile app lets you send a video of your exercises directly to your coach, who will provide feedback so you can perfect your technique.

In specimen you’re still on the fence well-nigh grabbing a kettlebell, let’s dig into them a little bit more.[1]

What Type of Kettlebell Is Best? What Is the Weightier Kettlebell Weight for Me?

What kind of kettlebell should you use?

So you want to buy a kettlebell, eh?

They come in all sorts of materials, in all sorts of shapes, and in all sorts of sizes.

Which one you pick will come lanugo to your personal preference, your budget, and your wits with kettlebells.

Let’s contemplate the following when picking the right kettlebell:

#1) Standard vs.Competition. A standard traditional kettlebell will be tint iron, and as the weight goes up, the dimensions go up.

For example, a 16kg (35 lb.) tintinnabulate will be larger than a 6kg (15lb) bell. This isn’t true for competitive kettlebells.

No matter their weight, competitive kettlebells will have the same dimensions for tintinnabulate shape, base, and handle width.

So the 16kg will squint just like the 6kg. This can be helpful to make sure you are resulting with your technique.

#2) Weight. In general, pick a weight that allows you to well-constructed a workout with good form.

When in doubt, start with a lighter weight, as you can unchangingly increase the weight/size later. If you’re forcing me to pick one for you, knowing NOTHING well-nigh you, I’d say consider purchasing a 16kg if you’re a male or 8kg if you’re a female.

Now, this isn’t an word-for-word science, and we are all unique snowflakes. If you think you’re stronger than average, go heavier. Not quite there? Go lighter.

#3) Ballistic vs. Grind. You’ll often hear the terms ballistic and grinding in kettlebell workout discussions, for fast and slow movements respectively.

Ballistic movements would be quick, like the kettlebell swing.

Grinding movements would be slow, like the overhead press. For ballistic movements, you might unquestionably want a heavier kettlebell, to help with momentum.

For grinding movements, less weight might be in order to help with control.

For now, if you are just starting out, go superiority and stick to one kettlebell. Branch out as you whop in experience.

#4) Handle. This is where quality comes into play. You’ll be doing many, many repetitions with your kettlebell.

If the handle has rough edges, you’ll finger each and every one of the movements cut into your hand.

If you're not careful, the kettlebell handle can scratch your hand and hurt. Ouch!

Not fun.

Quality matters when it comes to handles. So we’ll yack well-nigh platonic brands in a moment. I’ll end our discussion on handles by saying they are often standardized at 35mm for thickness.

Use this as your baseline for differences when comparing tintinnabulate grips.

Okay, let’s talk well-nigh kettlebell brands:

#1) Cap Barbell. This would be an platonic first kettlebell. Not too expensive and of decent quality, Cap Barbell kettlebells can be found on Amazon or at any Walmart.

The Cap Barbell is the most highly reviewed and reasonably priced kettlebell we have encountered. Do you have any wits with one?

Let us know in the comments if you like it!

#2) Kettlebell Kings. You see Kettlebell Kings ranked as some of the weightier wedding out there. Not a bad price for the quality.

Plus, they offer self-ruling shipping in the US, which is nice since you’re substantially mailing a cannonball.

#3) Dragon Door. Some undeniability Dragon Door the gold standard of anything and everything “kettlebell.”

I wouldn’t disagree, but expect to pay for it.

#4) Onnit. Onnit rocks and they offer good quality wedding that are quite popular.

OUR ADVICE: Surpassing you go buy an expensive kettlebell, trammels your gym!

I bet it has kettlebells, and you can try out variegated brands/ sizes/ weights/ styles to see which one you like the best.

Afraid of going? Here’s how to train in a gym.

Don’t superintendency well-nigh ownership your tintinnabulate new?

Check out Craigslist or a used sporting goods store like Play it Then Sports for a previously owned kettlebell from a person who no longer needs it.

A used kettlebell is still a kettlebell.

Crafty? Build your own!

Here’s a video on how to make a kettlebell:

If you make your own kettlebell (be shielding – you don’t want it breaking mid-swing!), please email me. I would be so pumped!

And if you need help with ALL of this and just want somebody to tell you how to train, I got you covered too.

Can You Lose Weight with Kettlebells?

Can a kettlebell help you lose weight?

If you’re trying to lose weight, a kettlebell and the workout routine whilom would be a unconfined part of the plan!

The other part of the plan should be your nutrition.

As we lay out in our Coaching Program and our massive guide on “Healthy Eating,” we believe that proper nutrition is 80-90% of the equation for weight loss.

Yes, a kettlebell vacated won't get you in shape!

No joke.

It’s by far the biggest factor for success.

So will you lose weight training with kettlebells?


If you fix your nutrition AND uncork to incorporate our kettlebell routine a few times per week, you’ll will find yourself towers muscle, losing fat, and getting stronger!

Wayne stoked that a kettlebell workout plus proper nutrition will help him get in shape.

So how do you fix your diet?

Great question.

Whether you segregate to follow a Keto Diet, Paleo Diet, Mediterranean Diet, or something like Intermittent Fasting, the weightier path will be up to your goals, your situation, and your habits.

Here are some vital tips though (as we imbricate in our Beginner’s Guide to Healthy Eating):

  1. If your goal is weight loss, you have to eat less than you shrivel each day. This can be through eating less and urgent increasingly (from the kettlebell workout above)
  2. Processed foods and junk supplies make it really tough to lose weight: They have lots of calories and carbs, low nutritional value, don’t fill you up, and rationalization you to overeat.
  3. Vegetables are your friend. If you don’t like veggies, here’s how to make vegetables taste good.
  4. Liquid calories are sabotaging your efforts. Soda, juice, sports drinks: they’re all pretty much high-calorie sugar water with minimal nutritional value. Get your caffeine from woebegone coffee or tea, fizzy-drink fix from sparkling water.
  5. Not losing weight? Track your calories and work on consuming slightly less each day. We tackle this point in-depth in our vendible “Why can’t I lose weight?
  6. Eat increasingly protein! Protein helps rebuild muscle, and can help you stay under your calorie limit considering it’s satiating and filling. Here’s exactly how much protein you should be eating every day.

Those tips should get you started, but if you want increasingly specific instruction and guidance, trammels out the NF Coaching ProgramYour Mentor will build a routine tailored to your individual needs and what equipment you have available:

Download the Kettlebell Worksheet!

Colorful kettlebells in gym

Like most things in life, the important speciality of any exercise regimen is starting it.

No matter what strength training program you choose, start TODAY.

This cat is ready to start his kettlebell workout! Let's hope he doesn't lose the shades.

You don’t need to get strong surpassing you can play with a kettlebell. You can play with a kettlebell to get stronger!

Here’s that Beginner Kettlebell Workout one increasingly time to recap:

  1. Halos: 8 reps each side
  2. Goblet Squats: 10 reps
  3. Overhead Presses: 8 reps
  4. Kettlebell Swings: 15 reps
  5. Bent Over Rows: 8 reps each side
  6. Front Rack Reverse Lunge: 6 reps each side

Here are the next two steps you can take with our polity if you dig what we do!

1) Trammels out our 1-on-1 Online Coaching program. Our coaches can work with you to pick up a kettlebell for the first time or to learn increasingly wide moves.

Whether you are trademark new to your fitness journey, or ready to take it to the next level, we have your back!

2) If you want an word-for-word tabulation for growing strong, trammels out NF Journey. Our fun habit-building app helps you exercise increasingly frequently, eat healthier, and level up your life (literally).

We plane have a fun kettlebell venture that you can follow!

Try your self-ruling trial right here:

3) Join the Rebellion! Join our self-ruling polity with a biweekly newsletter, and I’ll send you our Beginner Kettlebell Worksheet.

Simply sign up in the box below, and let us know what you think of it!

I’d love to hear how this goes for you! Simply leave a scuttlebutt below.

Hell, leave a scuttlebutt if there’s anything else we can help you with too.

For the Rebellion!


PS: If you are using Kettlebells to get started with Strength Training, make sure you read the other wares in our Strength Training series!

PPS: As a reminder, this infographic shows you the Beginner Kettlebell Workout:

This infographic shows the 6 exercises needed for the Beginner Kettlebell Workout

*All photo sources can be found in this footnote right here: kettlebell, kettlebell press, kettlebells, kettlebell II, svershinsky ©

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