If you are looking for a quick but effective full-body kettlebell workout, then grab your kettlebell and let’s get moving!
This beginner-friendly routine takes just 20 minutes with 60 seconds of work and 30 seconds of rest. It’s completely knee-friendly – no squats or lunges required.
Romanian Deadlifts
Romanian deadlifts are excellent for targeting your hamstrings and glutes. Take your time with these and focus on the hip hinge motion rather than speed.
How to perform:
- Hold the kettlebell with both hands, grip on top
- Stand with feet hip-width apart
- Keep your back straight and shoulders down
- Push your hips back like you’re sitting down
- Keep the kettlebell close to your legs, between your shins
- Bend your knees slightly
- When you feel a stretch in your hamstrings, push through your heels to stand back up
- Keep your eyes looking down
Single Arm Bent Over Row
This back-strengthening exercise works one side at a time, targeting your lats and mid-back. Remember to keep your core engaged to prevent any twisting motion.
How to perform:
- Hold the kettlebell in your left hand first
- Lean forward by pushing your hips back, keep your back straight
- Drive your elbow up toward the ceiling
- Squeeze your shoulder blades together at the top
- Control the weight back down slowly
- Keep the kettlebell under your elbow (like a 90-degree angle)
- Breathe out when you pull up, breathe in when you lower
- Use your free hand on your leg for support if needed
- Do all reps on one side, then switch
Bicep Curls
Time to work those arm muscles! Since you’re targeting a smaller muscle group, use a lighter weight and keep your movements slow and controlled.
How to perform:
- Grab the kettlebell handles with palms facing up
- Stand with feet hip-width apart
- Keep your elbows glued to your sides
- Curl the kettlebell up toward your chest
- Control it back down slowly
- Use a steady 1-2-1-2 rhythm – don’t rush
- Pull your belly button in and keep your chest proud
- Look straight ahead
Kettlebell Halo
This dynamic exercise strengthens your core while also targeting your shoulders and arms. The key to success is keeping your torso completely still as the kettlebell travels around your head.
How to perform:
- Start by curling the kettlebell up like a bicep curl
- Take the kettlebell around the back of your head slowly
- Bring it back to the front
- Keep your ribs pulled down and belly tight
- Squeeze your glutes slightly for stability
- Keep your elbows close to your body
- Switch directions halfway through
- Imagine your body is a tree trunk – completely still
Staggered Romanian Deadlifts
This single-leg variation challenges your balance while targeting the same muscle groups. Your back leg should provide just a gentle tap for support, while all the work comes from your front leg.
How to perform:
- Hold the kettlebell in your left hand
- Keep your left foot flat on the floor (this is your working leg)
- Step your right foot back slightly with heel up (just for support)
- Push your hips back just like regular deadlifts
- Keep the kettlebell close to your working leg’s shin
- Drive through your working leg’s heel to stand up
- The back leg should barely touch the ground – like a gentle tap
- All the work comes from your front leg
- Switch sides and repeat
Upright Rows
Now let’s target those shoulders! This exercise effectively works your delts and upper back, so focus on leading the movement with your elbows rather than pulling with your hands.
How to perform:
- Grab the kettlebell handle with palms facing down
- Stand tall with feet hip-width apart
- Keep the kettlebell close to your body
- Drive your elbows up to shoulder height
- Control the weight back down
- Think about lifting with your shoulders, not your hands
- Keep your shoulders down – don’t scrunch them up
- Squeeze your glutes and keep your core tight
Chest Press in Glute Bridge
This efficient combination move targets both your chest and glutes simultaneously. Focus on keeping your back flat against the mat throughout the entire movement.
How to perform:
- Lie on your back holding each side of the kettlebell
- Put your feet flat on the floor, hip-width apart
- Push your hips up into a bridge and hold it there
- Press the kettlebell straight up over your chest
- Lower it back down to your chest
- Keep your hips up by squeezing your glutes
- Tuck your tailbone under and keep ribs down
- If it gets tough, lower your hips for a break then lift them back up
Pull Overs
This exercise targets your lats and chest. The key is keeping your back flat on the floor the entire time, no arching!
How to perform:
- Lie flat with your back pressed into the floor
- Hold the kettlebell with arms straight up
- Keep your feet planted on the ground
- Slowly guide the kettlebell back by your ears
- Gently touch the floor with the kettlebell
- Bring it straight back up over your chest
- Keep your back flat and ribs pulled down the whole time
- Breathe in as you lower, breathe out as you lift
- Pull your belly down toward the floor
Skull Crushers
This tricep-focused exercise effectively targets the back of your arms. Maintaining proper form means keeping your elbows pointing toward the sky throughout the movement.
How to perform:
- Lie on your back with the kettlebell over your chest
- Keep your feet flat and back pressed down
- Tilt your arms back slightly first
- Keep your elbows pointing up to the ceiling
- Bend your elbows to lower the kettlebell behind your head
- Let the kettlebell kiss the floor gently
- Press straight back up
- Don’t let your elbows flare out to the sides
- Keep your ribs down and back flat
- Breathe in as you lower, breathe out as you press up
Glute Bridges
Don’t let the simplicity of this exercise fool you – with proper form, it’s incredibly effective for strengthening and activating your glutes.
How to perform:
- Lie down and place the kettlebell on your pelvis
- Use a pillow under it if it’s uncomfortable
- Put your feet hip-width apart, knees pointing forward
- Push your hips up to make a straight line from knees to shoulders
- Push your knees out toward your pinky toes
- Lower your hips with a gentle tap
- Push back up and squeeze your glutes
- Press through your heels
- If you feel it in your hamstrings, move your feet closer to your body
Ab Crunch
Almost done! Let’s finish strong by targeting your abs directly. The key is using your core muscles to create the lifting motion, rather than straining your neck or shoulders.
How to perform:
- Hold the kettlebell with your shoulders relaxed
- Take a big breath in
- Breathe out as you lift your head, neck, and shoulders up
- Drive the kettlebell up toward the ceiling
- Use your abs to lift – not your neck
- Lower your head and shoulders back down
- Press your back into the floor as you lift up
- Keep a good grip on the kettlebell
- Breathe out to lift, breathe in to lower
Plank Kettlebell Taps
Final exercise! This challenging plank variation tests your stability as you alternate tapping the kettlebell. Focus on keeping your body completely still – the only movement should come from your hands.
How to perform:
- Put the kettlebell on the floor
- Get on your hands and knees with hands in front of the kettlebell
- Walk your knees out and untuck your toes
- Lower into a plank with shoulders, hips, and knees lined up
- Tap the kettlebell with one hand, put it back down
- Tap with the other hand, put it back down
- Don’t rock your hips – only your hands should move
- Pull your belly in and squeeze your butt slightly
- Lift up and out of your shoulders
- For more challenge: come up on your toes into a full plank
Article Medically reviewed by
I’m fitness coach Ashley Castleberry, an NASM-certified personal trainer and nutritionist, as well as a coach on an established YouTube Channel with over 1 million followers. With certifications from major fitness brands, I specialize in athletic, HIIT, and strength training. Leveraging my experience coaching clients on lifestyle changes, I provide customized exercise and nutrition guidance to help people reach their fitness goals, whether that be weight loss, muscle gain or overall health improvement.
