Nearly every day of the week now, I perform a kettlebell workout from the comfort of my home.
The workouts are relatively quick. They are effective. And even though I’m not the strongest or biggest I have been in my life, the workouts help me feel great.
For that reason, I am a huge fan of kettlebell training.
So, whether you’re a beginner, someone looking for a functional at-home workout, or a seasoned lifter with a desire to try something new – I think you’ll enjoy the example workouts in this article.
Why choose to work out with kettlebells?
Kettlebells are an interesting training tool that can help you build functional strength. The build of the kettlebell is also unique, with the weight fixated below the handle. This unique weight structure provides a challenge to your grip and forearms.
Kettlebells have a small footprint for those working out at home. Buying a single kettlebell, or set of kettlebells, won’t take up too much space. This makes it a super convenient piece of equipment for those who don’t have much storage or space.
Lastly, committing to weight training, including kettlebell training, will help you build muscle. And attaining and maintaining lean muscle mass is a key factor in living an overall healthy life.
2 Day Kettlebell Workout
Despite being limited on time, you can still accomplish a lot for your health with a 2 day workout routine.
And kettlebell training can help you maximize your two workouts per week with total body functional workouts.
If you’re stretched for time, check out this easy-to-follow workout example and weekly template.
- Monday: Total Body Workout 1
- Tuesday: Off/Cardio
- Wednesday: Off/Cardio
- Thursday: Total Body Workout 2
- Friday: Off/Cardio
- Saturday: Off/Cardio
- Sunday: Off/Cardio
Total Body Workout 1
| Exercise | Sets | Rep Range |
| Kettlebell Goblet Squat | 3 | 10-15 |
| Kettlebell Romanian Deadlift | 3 | 10-15 |
| Kettlebell Swing | 3 | 10-15 |
| Kettlebell Row | 3 | 10-15 |
| Kettlebell Shoulder Press | 3 | 10-15 |
| Push Up | 3 | 10-15 |
Total Body Workout 2
| Exercise | Sets | Rep Range |
| Kettlebell Deadlift | 3 | 10-15 |
| Kettlebell Lunge | 3 | 10-15 |
| Kettlebell Clean | 3 | 10-15 |
| Kettlebell Halo | 3 | 10-15 |
| Kettlebell Row | 3 | 10-15 |
| Push Up | 3 | 10-15 |
3 Day Full Body Kettlebell Workout
Bumping up your training frequency from two days per week to a 3 day workout routine can be an excellent way to progress with kettlebell training. It can also be a good starting point for some who have a previously established exercise background and the schedule flexibility to weight train three times per week.
The example below will include the previous workouts from the two day routine above with the addition of a third full body workout.
- Monday: Full Body Workout 1
- Tuesday: Off/Cardio
- Wednesday: Full Body Workout 2
- Thursday: Off/Cardio
- Friday: Full Body Workout 3
- Saturday: Off/Cardio
- Sunday: Off/Cardio
Full Body Workout 1
| Exercise | Sets | Rep Range |
| Kettlebell Goblet Squat | 3 | 10-15 |
| Kettlebell Romanian Deadlift | 3 | 10-15 |
| Kettlebell Swing | 3 | 10-15 |
| Kettlebell Row | 3 | 10-15 |
| Kettlebell Shoulder Press | 3 | 10-15 |
| Push Up | 3 | 10-15 |
Full Body Workout 2
| Exercise | Sets | Rep Range |
| Kettlebell Deadlift | 3 | 10-15 |
| Kettlebell Lunge | 3 | 10-15 |
| Kettlebell Clean | 3 | 10-15 |
| Kettlebell Halo | 3 | 10-15 |
| Kettlebell Row | 3 | 10-15 |
| Push Up | 3 | 10-15 |
Full Body Workout 3
| Exercise | Sets | Rep Range |
| Kettlebell Clean and Press | 3 | 10-15 |
| Kettlebell Windmill | 3 | 10-15 |
| Kettlebell Goblet Squat | 3 | 10-15 |
| Kettlebell Row | 3 | 10-15 |
| Kettlebell Turkish Get Up | 3 | 10-15 |
| Kettlebell Glute Bridge | 3 | 10-15 |
4 Day Upper/Lower Kettlebell Workout
Next up, we have an upper/lower workout routine using a kettlebell. This workout style is great for those who prefer to split their training days into upper and lower body focused efforts.
This routine could be used as a progression for lifters who have increased the weight of their kettlebell to the point where it makes sense to have leg training be on its own separate day.
A weekly workout schedule would look like this:
- Monday: Upper Body Workout
- Tuesday: Lower Body Workout
- Wednesday: Off/Cardio
- Thursday: Upper Body Workout
- Friday: Lower Body Workout
- Saturday: Off/Cardio
- Sunday: Off/Cardio
Upper Body Workout
| Exercise | Sets | Rep Range |
| Kettlebell Shoulder Press | 3 | 10-15 |
| Kettlebell Row | 3 | 10-15 |
| Push Up | 3 | 10-15 |
| Kettlebell Curl | 3 | 10-15 |
| Kettlebell Overhead Tricep Extension | 3 | 10-15 |
Lower Body Workout
| Exercise | Sets | Rep Range |
| Kettlebell Goblet Squat | 3 | 10-15 |
| Kettlebell Romanian Deadlift | 3 | 10-15 |
| Kettlebell Swing | 3 | 10-15 |
| Kettlebell Lunge | 3 | 10-15 |
| Kettlebell Glute Bridge | 3 | 10-15 |
5 Day Kettlebell Workout
5 day workout routines offer a lot of variation to lifters and the schedule can be highly customizable based on the lifter and his or her own goals. For this example, we will follow a push/pull workout with a bonus full body workout day.
The weekly workout schedule would look like this:
- Monday: Push Workout
- Tuesday: Pull Workout
- Wednesday: Push Workout
- Thursday: Pull Workout
- Friday: Off/Cardio
- Saturday: Full Body Workout
- Sunday: Off/Cardio
Push Workout
| Exercise | Sets | Rep Range |
| Kettlebell Goblet Squat | 3 | 10-15 |
| Kettlebell Lunge | 3 | 10-15 |
| Kettlebell Lateral Lunge | 3 | 10-15 |
| Kettlebell Shoulder Press | 3 | 10-15 |
| Push Up | 3 | 10-15 |
Pull Workout
| Exercise | Sets | Rep Range |
| Kettlebell Deadlift | 3 | 10-15 |
| Kettlebell Romanian Deadlift | 3 | 10-15 |
| Kettlebell Row | 3 | 10-15 |
| Kettlebell High Pull | 3 | 10-15 |
| Kettlebell Curl | 3 | 10-15 |
Full Body Workout
| Exercise | Sets | Rep Range |
| Kettlebell Swing | 3 | 10-15 |
| Kettlebell Clean | 3 | 10-15 |
| Kettlebell Squat to Press | 3 | 10-15 |
| Kettlebell Tricep Extension | 3 | 10-15 |
| Kettlebell Turkish Get Up | 3 | 10-15 |
6 Day Push/Pull/Legs Kettlebell Workout
Lastly, let’s discuss what a 6 day workout routine might look like using kettlebells as the main tool for training.
For this 6 day workout, we’ll keep it simple and stick to a push pull legs split. Perform each of the workouts below twice per week. An example of the weekly routine might look like this:
- Monday: Push Workout
- Tuesday: Pull Workout
- Wednesday: Leg Workout
- Thursday: Push Workout
- Friday: Pull Workout
- Saturday: Leg Workout
- Sunday: Off/Cardio
Push Workout
| Exercise | Sets | Rep Range |
| Kettlebell Goblet Squat | 3 | 10-15 |
| Kettlebell Lunge | 3 | 10-15 |
| Kettlebell Lateral Lunge | 3 | 10-15 |
| Kettlebell Shoulder Press | 3 | 10-15 |
| Push Up | 3 | 10-15 |
Pull Workout
| Exercise | Sets | Rep Range |
| Kettlebell Deadlift | 3 | 10-15 |
| Kettlebell Romanian Deadlift | 3 | 10-15 |
| Kettlebell Row | 3 | 10-15 |
| Kettlebell High Pull | 3 | 10-15 |
| Kettlebell Curl | 3 | 10-15 |
Leg Workout
| Exercise | Sets | Rep Range |
| Kettlebell Goblet Squat | 3 | 10-15 |
| Kettlebell Romanian Deadlift | 3 | 10-15 |
| Kettlebell Swing | 3 | 10-15 |
| Kettlebell Lunge | 3 | 10-15 |
| Kettlebell Glute Bridge | 3 | 10-15 |
Additional Kettlebell Workout Routines
FAQs about Kettlebell Workout
Although kettlebells aren’t the newest training tool on the market, their uniqueness warrants a lot of questions. Below we’ll answer some of the most common questions we see when it comes to kettlebells and kettlebell training.
Do kettlebell workouts really work?
Yes, kettlebell training can be very effective for those with fitness-related goals. Performing kettlebell exercises can help you build strength and improve functional performance. With that said, depending on your goals, there might be better tools to use in your training (such as barbells). However, if your main goal is general fitness related, you can accomplish a lot with kettlebells.
Is 20 minutes of kettlebells enough?
20 minutes of exercise using kettlebells can be a long enough workout duration to perform several full body circuits and get a good workout in. To get the best results, you’ll want to stack those 20 minute efforts by performing them 2-4 times per week each week throughout your lifetime.
Do kettlebell workouts burn fat?
Despite what you’ve read, watched, or listened to online, fat loss is a very multi-factored physiological adaptation. Kettlebell workouts will help you build muscle and burn calories. To burn fat, you’ll need to pair your workouts with a healthy diet, adequate sleep, stress management, and solid community support. Having all of these things optimized will lead to the best results for your fitness goals.
How heavy should my kettlebell be?
I started with the lightest kettlebell I could purchase and built in buying a heavier one into my monthly budget until I was able to build a nice garage kettlebell gym. The weight used for each exercise will depend on what I feel is a comfortable challenge for that specific exercise. For those reasons, lower body exercises will require a heavier kettlebell and upper body exercises will usually require a moderately heavy kettlebell.
Is it ok to use kettlebells every day?
It is possible to train with a kettlebell every day. However, for most, it won’t be necessary. You will likely benefit more from setting up a weekly workout routine that maximizes your strength training in 3-4 days per week. On the other days, you can spend your time focusing on active hobbies that have a social aspect to them such as joining a local run club, taking dance lessons with a loved one, or playing intramural sports with your friends.
What are some of the disadvantages of kettlebells?
One of the biggest disadvantages of kettlebell training is the fact that you can’t load movement patterns as heavily as you might be able to with a barbell.
Another disadvantage is that the increments of weights for kettlebells tend to have odd and large jumps in weight which makes it difficult to isolate smaller muscle groups.
The kettlebell handle is also thicker than other styles of weights, which makes it harder to grip. This disadvantage could be considered an advantage for those looking to build grip strength.
How long does it take to see results from kettlebells?
It depends and results will always vary from person to person. However, with consistent training, a good diet, quality sleep, and stress management, you can begin to see results in yourself after 4-6 weeks. However, these results compound with consistency over time. So, be encouraged by any results you see early on and commit to continue with your regimen for the rest of your life to maximize the benefits of weight training.