A full-body kettlebell workout: 1 circuit; 5 exercises; 10 repetitions per exercise; 50 reps per round; 4 rounds!

So, without wasting much time, let’s jump into this! Like the title says, it is a full-body kettlebell workout designed to build muscle, burn fat and leave you sweating after your first round. You need 2 kettlebells (or dumbbells as a substitute for some) for this quick and challenging workout.

If you have ever done some type of HIIT (high-intensity interval training) before, then you already have an idea of the format. To clarify, this means that you will perform one intense exercise (or series of exercises) to elevate your heart rate for a duration of time and switch to a lower intensity exercise(s) or rest, to lower your heart rate. The resulting rise and drop in intensity is a very efficient way of maintaining strength, building muscle, burning fat and improving cardiovascular endurance – what we call “strength and conditioning”.

Kettlebells are fun tools to use in your workout because they present a different challenge of their own. If you have ever held a kettlebell, then you have observed that all of the weight sits at the bottom of the kettlebell as you exercise, making your muscles work differently than when using dumbbells. Pick a kettlebell with a weight you are comfortable with to do this workout.

The 5 exercises you will be doing target all the muscles in your body and after performing 50 reps, you will find the combination of strength and explosive movements is no joke!

The workout should be completed within 20 – 25 min, including rest time. Each round (there are 4 rounds in total) consists of 5 exercises and each exercise is performed for 10 repetitions, making it easy to remember. After each round, you want to rest 60 – 90 sec before you repeat. If you are an advanced exerciser, you may perform 5 rounds and keep your rest to 45 – 60 sec.

For this workout, I used 16kg (35lbs) kettlebells.

  1. KB reverse lunges: 5 repetitions per leg
  2. KB swings: 10 repetitions
  3. KB sumo squat curl thrusters: 10 repetitions
  4. KB push-up to row: 10 repetitions
  5. KB side lunge to front press: 5 repetitions per side *see video above for the complete workout and form*
  1. Kettlebell reverse lunge: 1 rep per leg for a total of 10 lunges

    kettlebell reverse lunge

  2. Kettlebell swings: 10 swings total

  3. Kettlebell sumo squat curl thrusters: 10 repetitions total

  4. Kettlebell push-up to row

  5. Kettlebell side lunge to front press: 5 reps per side

It is very important that you rest and stay hydrated throughout the workout as most HIIT workouts can leave you panting after a few rounds. The most important thing you can do as you train is breathe and maintain proper form, making sure not to stay grounded. The workout should have you sweaty, happy and because it didn’t require much time, you have time to do other life activities.

The workout recap:

  1. KB reverse lunges: 5 repetitions per leg
  2. KB swings: 10 repetitions
  3. KB sumo squat curl thrusters: 10 repetitions
  4. KB push-up to row: 10 repetitions
  5. KB side lunge to front press: 5 repetitions per side

I hope you enjoy this workout and if you do, leave a comment and feel free to share it with your friends on your social media platform or blog post!