HomeHealth & FitnessKettlebell Workout: 20-Minute Beginner Routine & Worksheet

Kettlebell Workout: 20-Minute Beginner Routine & Worksheet

Our easy newbie kettlebell exercise will blow your thoughts.

Come on: Who else goes to show you to make use of a kettlebell with Mario and Mega Man references?

In at this time’s information, we’ll go over the next (click on to go proper to that part):

These are the varieties of applications that we create for our 1-on-1 Online Coaching Clients, and we’re getting wonderful outcomes for individuals. 

And be sure you obtain our Kettlebell Worksheet! It’ll come in useful in only a second.

Okie dokie, let’s bounce proper in.

The 20 Minute Beginner Kettlebell Workout (with Video Demonstration)

Once you’ve watched the video above (that includes Matt Shortis, a lead coach in our 1-on-1 Coaching Program) right here’s a fast recap with repetitions for the exercise right here:


  • 8 Halos (both sides)
  • 10 Goblet Squats
  • 8 Overhead Presses (both sides)
  • 15 Kettlebell Swings
  • 8 Bent Over Rows (both sides)
  • 6 Front Rack Reverse Lunge (per facet)

And as a result of we wish to have enjoyable round right here, we made a graphic the place superheroes do the exercise.

Here’s the Beginner Kettlebell Workout as an infographic:

This infographic shows the 6 exercises needed for the Beginner Kettlebell Workout

Our Beginner Kettlebell Workout is what’s known as a circuit (you may learn all about circuit training here). That’s only a fancy time period for doing a exercise like so:

  • 1 set of train A, go instantly to
  • 1 set of train B, go instantly to
  • 1 set of train C, and so forth…
  • Repeat from the highest!

Your long-term objective needs to be to do 3 full circuits, again to again, for a whole exercise.

4 in the event you’re on hearth, like in NBA Jam.

On fire from NBA Jams

If you may solely undergo it a few times, that’s okay too!

And if it is advisable take a break at any time between units or after a circuit, do it! You do you.

Prior to leaping into the kettlebell circuit, don’t overlook to do some mobility warm-up (you may see our warm-up routine here):

Nothing too loopy, simply one thing to “grease the groove” and get your physique used to motion so that you don’t pull any muscle groups when you begin swinging the kettlebell.

In different phrases, making ready your muscle groups and joints to maneuver some weight round!

A couple of minutes of working in place, air punches and kicks, some leaping jacks, and arm swings, ought to get your coronary heart price up and your muscle groups warmed for the Kettlebell Workout.

Coach Matt showing you how to rock the kettlebell swing.

You can do the entire Beginner Kettlebell Workout with one single bell, from wherever.

We’ll go over every extra in our next section, so you may excellent your kettlebell method.

When you’re accomplished, do some light stretching to cool down. A few yoga poses would suffice. Make sure you drink water too.

Feel free to undergo this routine a minimum of as soon as per week, and as much as 2-3 occasions per week, with a break day between.

Remember, you don’t construct muscle while you’re exercising, you construct muscle while you’re resting.

This cat put his kettlebell away so he can rest and grow muscle.

Your muscle groups are damaged down while you power prepare, after which they rebuild themselves stronger over the next days of restoration!

If you simply can’t sit nonetheless, be happy to do some fun exercises, go for a walk, or do one of these off-day activites.

Don’t overlook to obtain our Beginner Kettlebell Worksheet, which covers the above sequence from Coach Matt.

You can print it out and monitor the variety of units and repetitions you full, which can assist make sure you progress in your coaching.

You can seize yours free while you join within the field under:

The 6 Best Kettlebell Exercises for Beginners

One of the campers from Camp Nerd Fitness with a kettlebell!

Let’s go over every train within the 20-Minute Beginner Kettlebell Workout: 


Coach Matt showing you kettlebell halos.

  1. Grab the kettlebell with two fingers on the deal with.
  2. Raise the kettlebell above your head.
  3. Move round your head such as you’re tracing a halo.

Tip from Coach Matt: along with your halos, keep in mind to maintain the motion easy. You don’t wish to unintentionally slam your head with the bell.


  1. Grab the kettlebell with two fingers “by the horns,” aka the deal with.
  2. Keep your elbows in tight and your toes about parallel.
  3. Then decrease down such as you would in a bodyweight squat.
  4. Reverse the motion to boost again up.

Tip from Coach Matt: for the goblet squat, deal with depth. It’s extra vital to apply doing a full squat than to pump out reps. If you may’t make 10, don’t stress it. Do what you may.


Coach Matt showing you how to do the kettlebell press.

  1. Grab the kettlebell with one hand, with the deal with taking place your palm (if the deal with is just too near your fingers it’ll pull your wrist down).
  2. Press straight up along with your fist driving the motion (your fist could be pointing up the complete time).
  3. Reverse the motion and produce the kettlebell again down. Then repeat.

Tip from Coach Matt: when doing the overhead press, get tight. Tightening your muscle groups will interact your core, providing a fuller physique exercise.


Coach Matt showing you how to do the kettlebell swing.

  1. Get down right into a bent-over, flat-back place and seize the kettlebell with each fingers from the deal with.
  2. Swing the kettlebell behind you, then prepare to leap up.
  3. Jump up (with out leaving the bottom) and swing the kettlebell up. You needs to be standing tall on the peak of the motion.
  4. Reverse the motion and produce the kettlebell again down and behind you.
  5. Repeat.

Tip from Coach Matt: through the kettlebell swing, deal with hinging your hips. The swing is sort of a deadlift movement, so it’s best to really feel it in your hamstring and glutes.


And here is the kettlebell row!

  1. Get down right into a bent-over, flat-back place and seize the kettlebell with one arm.
  2. Pick up the kettlebell by driving your elbow up into your rib cage.
  3. Lower the kettlebell again down by reversing the motion.

Tip from Coach Matt: attempt to maintain your again straight and abdomen tight through the row. This will assist interact your legs for stabilization as you pull the kettlebell towards your abdomen.


And last but not least, here is the kettlebell lunge.

  1. Grab the kettlebell with one hand and relaxation the load between your arm and chest.
  2. Step your leg again (the identical facet your kettlebell is on) and decrease down till your shin is parallel-ish with the bottom (or as little as you may).
  3. Spring again as much as your beginning place.

Tip from Coach Matt: for the lunges, once more maintain your again straight. By maintaining your shoulders again, you’ll get a fuller physique exercise while you come out and in of your lunge.

Boom! There you’ve got it.

The 6 greatest kettlebell workout routines for rookies

If you need somebody to evaluation your kind on any of those kettlebell actions, otherwise you’re seeking to stage up your kettlebell recreation, our coaches can just do that! Our spiffy cell app enables you to ship a video of your workout routines on to your coach, who will present suggestions so you may excellent your method.

In case you’re nonetheless on the fence about grabbing a kettlebell, let’s dig into them somewhat bit extra.[1]

What Type of Kettlebell Is Best? What Is the Best Kettlebell Weight for Me?

What kind of kettlebell should you use?

So you wish to purchase a kettlebell, eh?

They are available in all types of supplies, in all types of shapes, and in all types of sizes.

Which one you decide will come all the way down to your private desire, your funds, and your expertise with kettlebells.

Let’s ponder the next when selecting the correct kettlebell:

#1) Standard vs.Competition. A typical conventional kettlebell can be forged iron, and because the weight goes up, the scale go up.

For instance, a 16kg (35 lb.) bell can be bigger than a 6kg (15lb) bell. This isn’t true for aggressive kettlebells.

No matter their weight, aggressive kettlebells could have the identical dimensions for bell form, base, and deal with width.

So the 16kg will look identical to the 6kg. This might be useful to be sure you are in line with method.

#2) Weight. In normal, decide a weight that permits you to full a exercise with good kind.

When unsure, begin with a lighter weight, as you may at all times enhance the load/dimension later. If you’re forcing me to choose one for you, understanding NOTHING about you, I’d say take into account buying a 16kg in the event you’re a male or 8kg in the event you’re a feminine.

Now, this isn’t a precise science, and we’re all distinctive snowflakes. If you assume you’re stronger than common, go heavier. Not fairly there? Go lighter.

#3) Ballistic vs. Grind. You’ll typically hear the phrases ballistic and grinding in kettlebell exercise discussions, for quick and sluggish actions respectively.

Ballistic actions could be fast, just like the kettlebell swing.

Grinding actions could be sluggish, just like the overhead press. For ballistic actions, you would possibly truly desire a heavier kettlebell, to assist with momentum.

For grinding actions, much less weight is likely to be with a purpose to assist with management.

For now, if you’re simply beginning out, go forward and stick to 1 kettlebell. Branch out as you advance in expertise.

#4) Handle. This is the place high quality comes into play. You’ll be doing many, many repetitions along with your kettlebell.

If the deal with has tough edges, you’ll really feel every one of many actions reduce into your hand.

If you're not careful, the kettlebell handle can scratch your hand and hurt. Ouch!

Not enjoyable.

Quality issues in the case of handles. So we’ll chat about supreme manufacturers in a second. I’ll finish our dialogue on handles by saying they’re typically standardized at 35mm for thickness.

Use this as your baseline for variations when evaluating bell grips.

Okay, let’s discuss kettlebell manufacturers:

#1) Cap Barbell. This could be a great first kettlebell. Not too costly and of respectable high quality, Cap Barbell kettlebells might be discovered on Amazon or at any Walmart.

The Cap Barbell is essentially the most extremely reviewed and fairly priced kettlebell we’ve encountered. Do you’ve got any expertise with one?

Let us know within the feedback in the event you prefer it!

#2) Kettlebell Kings. You see Kettlebell Kings ranked as a few of the greatest bells on the market. Not a nasty value for the standard.

Plus, they provide free delivery within the US, which is good because you’re primarily mailing a cannonball.

#3) Dragon Door. Some name Dragon Door the gold commonplace of something and all the pieces “kettlebell.”

I wouldn’t disagree, however count on to pay for it.

#4) Onnit. Onnit rocks, they usually supply good high quality bells which can be fairly fashionable.

OUR ADVICE: Before you go purchase an costly kettlebell, test your gymnasium!

I guess it has kettlebells, and you may check out totally different manufacturers/ sizes/ weights/ kinds to see which one you want the very best.

Afraid of going? Here’s how to train in a gym.

Don’t care about shopping for your bell new?

Check out Craigslist or a used sporting items retailer like Play it Again Sports for a beforehand owned kettlebell from an individual who now not wants it.

A used kettlebell continues to be a kettlebell.

Crafty? Build your personal!

Here’s a video on the right way to make a kettlebell:

If you make your personal kettlebell (watch out – you don’t need it breaking mid-swing!), please e-mail me. I might be so pumped!

And in the event you need assistance with ALL of this and simply need any individual to inform you the right way to prepare, I obtained you lined too.

Can You Lose Weight with Kettlebells?

Can a kettlebell help you lose weight?

If you’re making an attempt to shed weight, a kettlebell and the exercise routine above could be an excellent a part of the plan!

The different a part of the plan needs to be your vitamin.

As we lay out in our Coaching Program and our large information on “Healthy Eating,” we imagine that correct vitamin is 80-90% of the equation for weight reduction.

Yes, a kettlebell alone won't get you in shape!

No joke.

It’s by far the most important issue for achievement.

So will you shed weight coaching with kettlebells?


If you repair your food plan AND start to include our kettlebell routine a number of occasions per week, you’ll will end up constructing muscle, shedding fats, and getting stronger!

Wayne stoked that a kettlebell workout plus proper nutrition will help him get in shape.

So how do you repair your food plan?

Great query.

Whether you select to observe a Keto Diet, Paleo Diet, Mediterranean Diet, or one thing like Intermittent Fasting, the very best path can be as much as your objectives, your scenario, and your habits.

Here are some primary ideas although (as we cowl in our Beginner’s Guide to Healthy Eating):

  1. If your goal is weight loss, it’s important to eat lower than you burn every day. This might be via consuming much less and burning extra (from the kettlebell exercise above)
  2. Processed meals and junk meals make it really tough to lose weight: They have a lot of energy and carbs, low dietary worth, don’t fill you up, and trigger you to overeat.
  3. Vegetables are your pal. If you don’t like veggies, right here’s how to make vegetables taste good.
  4. Liquid energy are sabotaging your efforts. Soda, juice, sports activities drinks: they’re all just about high-calorie sugar water with minimal dietary worth. Get your caffeine from black espresso or tea, fizzy-drink repair from glowing water.
  5. Not losing a few pounds? Track your energy and work on consuming barely much less every day. We sort out this level in-depth in our article “Why can’t I lose weight?
  6. Eat extra protein! Protein helps rebuild muscle, and may help you keep beneath your calorie restrict as a result of it’s satiating and filling. Here’s precisely how much protein you should be eating every day.

Those ideas ought to get you began, however if you need extra particular instruction and steerage, take a look at the NF Coaching Program – Your Coach will construct a routine tailor-made to your particular person wants and what gear you’ve got out there:

Download the Kettlebell Worksheet!

Colorful kettlebells in gym

Like most issues in life, the vital facet of any train routine is beginning it.

No matter what power coaching program you select, begin TODAY.

This cat is ready to start his kettlebell workout! Let's hope he doesn't lose the shades.

You don’t must get sturdy earlier than you may play with a kettlebell. You can play with a kettlebell to get stronger!

Here’s that Beginner Kettlebell Workout yet one more time to recap:

  1. Halos: 8 reps both sides
  2. Goblet Squats: 10 reps
  3. Overhead Presses: 8 reps
  4. Kettlebell Swings: 15 reps
  5. Bent Over Rows: 8 reps both sides
  6. Front Rack Reverse Lunge: 6 reps both sides

Here are the following two steps you may take with our neighborhood in the event you dig what we do! 

1) Check out our 1-on-1 Online Coaching program. Our coaches can work with you to choose up a kettlebell for the primary time or to study extra superior strikes.

Whether you might be model new to your health journey, or able to take it to the following stage, we’ve your again!

2) If you need a precise blueprint for rising sturdy, take a look at NF Journey. Our enjoyable habit-building app helps you train extra continuously, eat more healthy, and stage up your life (actually).

We also have a enjoyable kettlebell journey you could observe!

Try your free trial proper right here:

3) Join the Rebellion! Join our free neighborhood with a biweekly publication, and I’ll ship you our Beginner Kettlebell Worksheet.

Simply join within the field under, and tell us what you consider it!

I’d love to listen to how this goes for you! Simply go away a remark under.

Hell, go away a remark if there’s the rest we may help you with too.

For the Rebellion!


PS: If you might be utilizing Kettlebells to get began with Strength Training, be sure you learn the opposite articles in our Strength Training collection! 

PPS: As a reminder, this infographic exhibits you the Beginner Kettlebell Workout:

This infographic shows the 6 exercises needed for the Beginner Kettlebell Workout

*All picture sources might be discovered on this footnote proper right here: kettlebell, kettlebell press, kettlebells, kettlebell II, svershinsky © 123RF.com.



Please enter your comment!
Please enter your name here

Most Popular