Workout Routines

The best kettlebell workout

This beginner workout combines the benefits of dumbbell training with a high-intensity cardio workout to help you build muscle, increase power, and get lean.

by
Kettlebell Swing
kali9 / Getty
kali9 / Getty
Duration 30-45
Exercises 10
Equipment Yes

Kettlebells offer all the benefits of dumbbell training, with the added advantage that the super-thick handles challenge your grip. And because the weight can swing in relation to the handle, simply handling kettlebells works your core extra hard.

Most of all, kettlebells are versatile. They're ideal for explosive exercises that work major musclesburn body fat, and build power. They also add a new dimension to classic moves like chest presses and flyes. And you don't need a wall-length rack of them to get a great workout—one pair will suffice for this routine. Use them regularly and you'll see the body you've always wanted.

How it works

The weight of a kettlebell hangs a few inches below its handle, which makes it more difficult to control. Everything from your grip to your core has to work harder than if you were using a dumbbell, so you get more out of even standard dumbbell moves. This extra muscle activity means your body burns more calories. Couple that with exercises that target the whole body, and you have a formula for significant fat loss.

Directions

Perform the exercises as a circuit, completing one set for each, one after the other. Rest as needed between sets. If you're new to kettlebell training, complete two circuits. If you're more experienced, do three to five circuits. Choose a weight that allows you to complete 12-15 reps for each exercise.

The best kettlebell workout Build muscle while burning fat

Exercise 1.

Kettlebell Swing You'll need: Kettlebells How to
Kettlebell Swing thumbnail
1 sets
12-15 reps
0 sec. rest

Exercise 2.

Kettlebell Squat You'll need: Kettlebells How to
Kettlebell goblet squat thumbnail
1 sets
12-15 reps
0 sec. rest

Exercise 3.

Kettlebell Shelf Reach You'll need: Kettlebells How to
Kettlebell Shelf Reach thumbnail
1 sets
12-15 reps
0 sec. rest

Exercise 4.

Single-Arm Single-Leg Kettlebell Press You'll need: Kettlebells How to
Single-Arm Single-Leg Kettlebell Press thumbnail
1 sets
12-15 reps
0 sec. rest

Exercise 5.

Kettlebell Row You'll need: Kettlebells How to
Kettlebell Row thumbnail
1 sets
12-15 reps
0 sec. rest

Exercise 6.

Biceps Curl You'll need: Elastic Band How to
Biceps Curl  thumbnail
1 sets
12-15 reps
0 sec. rest

Exercise 7.

Bench Press You'll need: Barbell How to
Bench Press thumbnail
1 sets
12-15 reps
0 sec. rest
Use kettlebells.

Exercise 8.

Kettlebell Flye You'll need: Kettlebells How to
exercise image placeholder
1 sets
12-15 reps
0 sec. rest

Exercise 9.

Weighted Situp You'll need: Weight Plates How to
Weighted Situp  thumbnail
1 sets
12-15 reps
0 sec. rest

Exercise 10.

Seated Russian Twist You'll need: Kettlebells How to
Seated Russian Twist  thumbnail
1 sets
12-15 reps
As needed rest
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