Killer List of Kettlebell Workouts

Kettlebell workouts are for those who want a true full-body workout, where all of the body’s muscles can be worked in unison, making you more agile, athletic and robust. From the glutes, to the abs, to the shoulders and pecs, kettlebells can work it all. We provide an ultimate compilation of the most gruelling and brutal kettlebell workouts we could find.

killer kettlebell workouts

The kettlebell, a cast-iron weight that resembles a bowling ball or a cannonball with a handle on it, is one of the best workout tools available for developing cardiovascular fitness, core body strength and flexibility.

Not just a tool for a single part of the body, the kettlebell is often used in a holistic approach to develop a well-rounded, athletic, muscular and agile body that can adapt to any situation. For this reason, it’s a favourite tool of athletes such as MMA fighters, boxers, cross country skiers and track and field stars.

If you’re new to the kettlebell, be sure to either consult a professional kettlebell trainer or read up on the proper technique before starting any of these exercises, as there is potential for injury if you use incorrect form.

But with that warning out of the way, let’s get right into our list of the most gruelling kettlebell workouts out there. If you can do all (or even any) of these, you’re a machine.

The relevant instructional videos for each exercise in the routine can be found at the bottom of the page.

Ultimate Fat Burning 20 Minute Workout

This is one of the simplest yet most effective workouts for cardiovascular health and fitness you’ll ever encounter. Designed first and foremost to get your heart rate soaring and the fat melting from your body, the idea is to set a timer for 20 minutes, select a routine according to your fitness level (from advanced, intermediate and beginner) and repeat each step of the routine until the time is up. Even if you’re a world-class athlete, 20 minutes of the Advanced Athlete routine will leave you utterly exhausted.

The Ultimate Fat Burning 20 Minute Kettlebell Workout

Advanced Athlete

Intermediate Athlete

Beginner Athlete

10 reps
Kettlebell Deadlifts
6-10 reps
Kettlebell Deadlifts
5 reps
Kettlebell Deadlifts
10 reps
Push-ups
10 reps
Push-ups
5 reps
Push-ups

10 reps
Kettlebell High Pulls
6-10 reps
Kettlebell High Pulls
5 reps
Kettlebell High Pulls

10 reps
Push-ups
8 reps
Push-ups
5 reps
Push-ups
10 reps
Two-handed Kettlebell Swings
6 reps
Two-handed Kettlebell Swings
5 reps
Two-handed Kettlebell Swings
10 reps
Push-ups
6 reps
Push-ups
5 reps
Push-ups

10 reps
Goblet Squats
6-10 reps
Goblet Squats
5 reps
Goblet Squats
10 reps
Push-ups
4 reps
Push-ups
5 reps
Push-ups

This routine is courtesy of Mike Stehle of the Training Room Online in New Jersey.

Mass Gainer

Kettlebells aren’t renowned for their ability to help build mass, but there are some exercises that have been specifically designed to get the most of out the kettlebell. This is the first of these, a punishing workout that will help you build mass and also improve functional strength.

This routine is designed to be done over a two-day period.

Day 1

Exercise Amount Rest Time between Sets
Standing Press 8 sets x 5 reps 0-30 seconds
Double Bent Over Row 8 sets x 5 reps 0-60 seconds
Double Front Squat 8 sets x 5 reps 0-30 seconds
Double Snatch 8 sets x 5 reps 0-60 seconds

Day 2

Exercise Amount Rest Time between Sets
Double Floor Press 8 sets x 5 reps 0-30 seconds
Double Floor Row 8 sets x 5 reps 0-30 seconds
Double Front Squat 8 sets x 5 reps 0-60 seconds
Double Kettlebell Swing 8 sets x 5 reps 0-60 seconds

10×20 Circuit

Another backbreaking kettlebell routine is the ’10×20 Circuit’, so called because you do 10 separate kettlebell exercises of 20 repetitions each. I’d venture to say that not many other than the ridiculously fit will be able to get through more than one of these workouts in a single session.

  • Kettlebell Squat, 20 reps
  • Extended Pushups, 20 reps
  • Kettlebell Swings, 20 reps
  • Walking Lunges, 20 reps
  • High Pull, 10 reps each side
  • Mountain Climbers, 20 reps
  • 1 Arm Swing, 10 reps each side
  • Close Grip Pushups, 20 reps
  • 1 Arm Row, 10 reps each side
  • Stability Ball Leg Curls, 20 reps

You can see this exercise being done below.


The All-Rounder

This routine, set out over 3 days, harnesses all of the advantages of the kettlebell to create a workout that truly works almost every muscle in your body and will lead you to incredible core strength within a matter of months.

Monday

  • Two Kettlebell Clean and Alternating Press: 3 sets x 5 reps
  • Alternating Kettlebell Rows: 3 sets x 8 reps with each arm
  • Windmills: 3 sets x 5 reps with each arm
  • One arm Kettlebell Swings: 3 sets x 10 reps with each arm

Wednesday

  • One arm Kettlebell Snatches: 3 sets x 10 reps with each arm
  • Turkish Get Ups: 3 sets x 5 reps with each arm
  • Farmers Walk with Two Kettlebells: 3 x 200 yard walks

Friday

  • Alternating Clean and press: 3 sets x 8 reps
  • Renegade Rows: 3 sets x 8 reps
  • Double Kettlebell windmills: 3 sets x 5 reps
  • Double Kettlebell Swings: 3 sets x 10 reps

This one is from Mike Mahler, the legendary strength and fitness coach.

Full Body Strength and Conditioning

This workout is more oriented towards beginners or those who haven’t quite reached elite fitness levels yet – it’s not as physically demanding or exhausting, yet still provides a solid full body workout and is designed to increase your overall strength and conditioning levels.

Segment 1

Exercise Amount
Turkish Get-Up 2 per side
One Arm Kettlebell Swing 10 per side

Repeat this segment 3 times. Rest 30 seconds in between sets.

Once finished, begin Segment 2.

Segment 2

Exercise Amount
Push-Up 8 reps
Goblet Squat 6 reps
1 Arm Row 6 reps per side
Kettlebell Snatch 10 reps per side

Repeat this segment 2-3 times.

Kettlebell Conditioning

This routine is a little more oriented towards improving conditioning. If you’re into crossfit, marathon running or just want to improve your fitness to freak levels, this routine might be suitable for you.

Segment 1

Exercise Amount
Single Kettlebell Push Press 15 seconds per side
2 Handed Kettlebell Swing 30 seconds
Jump Squats 30 seconds
Kettlebell High Pulls 15 seconds per side

Repeat this segment 3 times. Rest 60 seconds in between sets.

Once finished, begin Segment 2.

Segment 2

Exercise Amount
1 Arm Kettlebell Swings 15 seconds per side
Burpees 30 seconds
Double Farmer’s Walk Walk for 60 seconds

Repeat this segment 2-3 times. Rest 60 seconds in between sets.

Videos

Here you can see videos of every exercise shown in our massive list of kettlebell workouts.

Kettlebell Deadlift

Kettlebell High Pull

One Handed Kettlebell Swings

Two Handed Kettlebell Swings

Goblet Squats

Standing Press

Double Bent Over Row

Double Front Squat

Double Kettlebell Snatch

Double Floor Press

Farmer’s Walk

Burpee

Jump Squat

Kettlebell Clean

Turkish Get Ups

Renegade Rows

Kettlebell Windmills


photo credit: steve caddy via photopin cc

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