Quick Full Body Kettlebell Workout At Home

Want a fast and effective workout? This 15-minute full body kettlebell routine is perfect. You can do it at home and it works your entire body.

What You Need

• A kettlebell (16kg is suggested)
• A mat
• A chair or something to lean on

Workout Structure

This workout uses a simple structure. You’ll do each exercise for 30 seconds. Then, you’ll immediately do 30 seconds of kettlebell swings. After the swings, rest for 30 seconds.

Kettlebell Exercises

Here are the exercises you’ll be doing:

1. Goblet Squat: Hold the kettlebell close to your chest while you squat.
2. Alternating Lunge Pass Unders: Lunge and pass the kettlebell under your front leg. Alternate legs.
3. Uneven Lunge: Hold the kettlebell in one hand while you lunge.
4. Uneven Lunge (Opposite Leg): Repeat the uneven lunge on the other leg.
5. Romanian Deadlift: Hinge at your hips, keeping your back straight.
6. Bent Over Row: Lean over and row the kettlebell up.
7. Bent Over Row (Switch Arm): Switch arms and repeat the bent over row.
8. Overhead Press: Press the kettlebell straight up overhead.
9. Upright Row: Pull the kettlebell up towards your chin.
10. Tricep Press: Extend the kettlebell overhead, bending at the elbow to lower the weight behind you, then straighten your arm.

Important: Remember to do kettlebell swings for 30 seconds after each of these exercises.

Kettlebell Swing Tips

To get the most out of your kettlebell swings, keep these tips in mind:

• Stand with your feet shoulder-width apart or slightly wider. Turn your toes out slightly.
• Hinge at your hips, keeping your back flat and chest open.
• Don’t use your arms to lift the kettlebell.
• Drive through your hips and squeeze your glutes.

The Workout

Here’s how the workout flows:

1. Goblet Squat (30 seconds)
2. Kettlebell Swings (30 seconds)
3. Rest (30 seconds)
4. Alternating Lunge Pass Unders (30 seconds)
5. Kettlebell Swings (30 seconds)
6. Rest (30 seconds)
7. Uneven Lunge (30 seconds)
8. Kettlebell Swings (30 seconds)
9. Rest (30 seconds)
10. Uneven Lunge (Opposite Leg) (30 seconds)
11. Kettlebell Swings (30 seconds)
12. Rest (30 seconds)
13. Romanian Deadlift (30 seconds)
14. Kettlebell Swings (30 seconds)
15. Rest (30 seconds)
16. Bent Over Row (30 seconds)
17. Kettlebell Swings (30 seconds)
18. Rest (30 seconds)
19. Bent Over Row (Switch Arm) (30 seconds)
20. Kettlebell Swings (30 seconds)
21. Rest (30 seconds)
22. Overhead Press (30 seconds)
23. Kettlebell Swings (30 seconds)
24. Rest (30 seconds)
25. Upright Row (30 seconds)
26. Kettlebell Swings (30 seconds)
27. Rest (30 seconds)
28. Tricep Press (30 seconds)
29. Kettlebell Swings (30 seconds)
30. Rest (30 seconds)

Important Reminders

• Warm-up: Always warm up before starting this workout.
• Consult a doctor: If you’re new to exercise, talk to your doctor first.
• Listen to your body: Stop if you feel any pain.

Conclusion

This 15-minute full body kettlebell workout is a great way to get in shape quickly. It’s easy to do at home and requires minimal equipment. Try it out and see how you feel!