The 20 Minute Beginner Kettlebell Workout

Kettlebells can provide a great full body workout.

Our uncomplicated kettlebell workout for beginners will amaze you.

In this guide, we’ll cover the following:

  • The Nerd Fitness 20-minute Kettlebell Workout (with video demonstration)
  • The 6 Best Kettlebell Exercises for Beginners
  • What type of kettlebell is best? What is the best kettlebell weight for me?
  • Can you lose weight with kettlebells?
  • Download the Kettlebell Worksheet!

The 20 Minute Beginner Kettlebell Workout

After watching the video above, here’s a brief summary of the workout with the number of repetitions:

8 Halos (each side)
10 Goblet Squats
8 Overhead Presses (each side)
15 Kettlebell Swings
8 Bent Over Rows (each side)
6 Front Rack Reverse Lunges (per side)

And for a touch of fun, we’ve created a graphic where superheroes demonstrate the workout.

Presenting the Infographic for the Novice Kettlebell Workout:

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

Our Novice Kettlebell Routine follows a circuit format, which involves performing a series of exercises consecutively. Here’s a breakdown of how it works:

  • Perform one set of exercise A, then proceed directly to
  • Perform one set of exercise B, followed immediately by
  • Perform one set of exercise C, and continue this pattern…
  • Repeat the sequence from the beginning!

The ultimate objective is to complete a total of three full circuits consecutively for a comprehensive workout.

If completing just one or two rounds is what fits your current capacity, that’s perfectly fine!

Feel free to pause and catch your breath between sets or after completing a circuit if needed. It’s important to listen to your body and prioritize your well-being.

Before diving into the kettlebell circuit, remember to engage in some mobility warm-up exercises (check out our warm-up routine here):

Nothing overly strenuous—just a way to “prime your system” and acclimate your body to movement, reducing the risk of muscle strain when you transition to kettlebell swings.

In simpler terms, it’s about prepping your muscles and joints for the kettlebell workout, readying them to handle some weight!

A brief session of jogging in place, throwing air punches and kicks, doing some jumping jacks, and swinging your arms should elevate your heart rate and sufficiently warm up your muscles for the Kettlebell Workout.

showing you how to rock the kettlebell swing

You can complete the entire Novice Kettlebell Workout using just one kettlebell, and you can do it from virtually anywhere.

We’ll delve into each aspect more deeply in our upcoming section, enabling you to refine your kettlebell technique.

After you’ve finished, engage in some gentle stretching to wind down. A couple of yoga poses can be sufficient. And, of course, stay hydrated by drinking water.

Feel free to incorporate this routine into your weekly schedule, aiming for at least one session per week and up to 2-3 times if desired, ensuring to have a day off in between.

Always keep in mind that muscle growth occurs during periods of rest, not while you’re actively exercising.

If you find it hard to remain sedentary, engage in enjoyable exercises, take a leisurely walk, or try out one of these activities on your rest days.

The 20 Minute Beginner Kettlebell Workout

Now, we’ll delve into each exercise comprising the 20-Minute Novice Kettlebell Workout:


Coach showing you kettlebell halos.

  • Hold the kettlebell using both hands on the handle.
  • Lift the kettlebell upwards, extending it above your head.
  • Circle the kettlebell around your head in a halo-like motion.

When performing halos, ensure a fluid movement to prevent any accidental contact between the kettlebell and your head.


Kettlebell goblet squat

  • Hold the kettlebell using both hands on the handle, commonly referred to as “by the horns.”
  • Ensure your elbows are close to your body and your feet are roughly parallel.
  • Proceed to lower yourself down, mimicking a bodyweight squat.
  • Reverse the motion to ascend back up.

When performing the goblet squat, prioritize achieving a good depth. Perfecting a complete squat is more crucial than focusing on the number of repetitions. If reaching 10 reps is challenging, don’t worry—do your best.


Coach showing you how to do the kettlebell press.

  • Hold the kettlebell with one hand, ensuring the handle aligns along your palm to avoid pulling your wrist down (make sure the handle isn’t too close to your fingers).
  • Initiate the press in a straight upward motion, driving with your fist (your fist should remain pointing upwards throughout the movement).
  • Reverse the motion to lower the kettlebell, then repeat the exercise.

During the overhead press, focus on maintaining a tight body. Engaging and tightening your muscles, particularly the core, will provide a more comprehensive full-body workout.


Coach showing you how to do the kettlebell swing.

  • Assume a bent-over position with a flat back and grasp the kettlebell handle using both hands.
  • Swing the kettlebell to the rear, preparing for an upward movement.
  • Perform a controlled jump (without actually leaving the ground) while simultaneously swinging the kettlebell upwards. At the peak of the movement, stand upright.
  • Reverse the motion, lowering the kettlebell back down and behind you.
  • Repeat the sequence.

Emphasize hip hinging during the kettlebell swing. This movement resembles a deadlift, engaging your hamstrings and glutes, so focus on that sensation during the swing.


And here is the kettlebell row!

  • Assume a bent-over posture with a flat back and grasp the kettlebell using one arm.
  • Lift the kettlebell by elevating your elbow towards your rib cage.
  • Lower the kettlebell in a controlled manner by reversing the initial motion.

Focus on maintaining a straight back and tight core throughout the row. This will aid in engaging your leg muscles for stability while pulling the kettlebell towards your midsection.


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

  • Grasp the kettlebell firmly with one hand and position the weight between your arm and chest.
  • Take a step back with the leg on the same side as the kettlebell and descend until your shin is roughly parallel to the ground (or as low as your flexibility allows).
  • Spring back up to return to your initial position.

Maintain a straight back during lunges. Keeping your shoulders pulled back ensures a comprehensive workout as you move in and out of the lunge.

There you have it!

The top 6 kettlebell exercises suitable for beginners.

If you seek form feedback on any of these kettlebell movements or aim to enhance your kettlebell skills, our coaches are here to assist! With our convenient mobile app, you can directly send exercise videos to your coach, who will offer guidance to help you refine your technique.

The 20 Minute Beginner Kettlebell Workout

Considering Purchasing a Kettlebell? Here’s What to Keep in Mind.

Are you contemplating adding a kettlebell to your fitness equipment? They come in diverse materials, shapes, and sizes, leaving you with a range of choices based on your personal preferences, budget, and experience with kettlebells.

Let’s delve into the key factors to consider when selecting the right kettlebell:

  • Standard vs. Competition: Traditional kettlebells, often made of cast iron, increase in size as the weight goes up. For instance, a 16kg (35 lb.) kettlebell will be larger than a 6kg (15 lb.) kettlebell. In contrast, competitive kettlebells maintain the same dimensions, irrespective of weight, ensuring consistency in technique.
  • Weight: Opt for a weight that allows you to perform exercises with proper form. If unsure, start with a lighter weight and progressively increase as needed. As a general guideline, males might begin with a 16kg kettlebell, while females might start with 8kg.
  • Ballistic vs. Grind: Kettlebell workouts often involve ballistic (quick) and grinding (slow) movements. Ballistic movements, such as swings, may require a heavier kettlebell to aid momentum. On the other hand, grinding movements, like the overhead press, may call for a lighter kettlebell to maintain control.
  • Handle: The quality of the handle is vital, especially considering the repeated use during workouts. Rough edges can cause discomfort and potential injuries, emphasizing the importance of a well-crafted handle. Standardized at 35mm in thickness, pay attention to handle quality when comparing kettlebell grips.

Let’s talk about kettlebell brands:

  • Cap Barbell: Ideal for beginners, Cap Barbell kettlebells are reasonably priced and offer decent quality. They can be conveniently found on platforms like Amazon or at Walmart.
  • Kettlebell Kings: Renowned for their quality, Kettlebell Kings offers top-rated kettlebells at a reasonable price. Additionally, they provide free shipping within the US.
  • Dragon Door: Often considered the gold standard in kettlebells, Dragon Door offers exceptional quality, albeit at a higher price point.
  • Onnit: Onnit is known for its good quality kettlebells, which are popular among fitness enthusiasts.
  • A piece of advice: Before making a purchase, check if your gym has kettlebells that you can try out to determine your preferred brand, size, weight, and style. If you’re open to buying a used kettlebell, consider checking Craigslist or stores that sell second-hand sporting goods.

Crafty and up for a project?

You could even consider building your own kettlebell!


Ultimately, the right kettlebell is one that suits your needs and facilitates a safe and effective workout routine.

If you craft your own kettlebell (exercise caution – ensuring it doesn’t break mid-swing!), drop me an email. I’d be really excited!

Moreover, if you require assistance with any aspect of this and simply want guidance on your training, I’m here to support you as well.

The 20 Minute Beginner Kettlebell Workout

What kind of kettlebell should you use?

If your goal is weight loss, incorporating a kettlebell and following the mentioned workout routine can significantly enhance your plan!If your goal is weight loss, incorporating a kettlebell and following the mentioned workout routine can significantly enhance your plan!

Equally important is focusing on your nutritional intake.

We emphasize that good nutrition accounts for 80-90% of the weight loss equation.

No exaggeration.

It’s the most influential element for achieving success.

Can you shed pounds by engaging in kettlebell workouts?


By improving your diet and integrating our kettlebell routine into your weekly schedule, you’ll notice muscle gain, fat loss, and increased strength!

How can you improve your diet?

An excellent question.

Whether you opt for a Keto Diet, Paleo Diet, Mediterranean Diet, or something like Intermittent Fasting, the best approach will depend on your objectives, circumstances, and habits.

Here are some fundamental pointers (covered in detail in our Beginner’s Guide to Healthy Eating):

  • If your aim is weight loss, you need to consume fewer calories than you expend each day. This can be achieved by reducing your intake and increasing your expenditure (as demonstrated in the kettlebell workout above).
  • Processed foods and unhealthy snacks pose a significant challenge to weight loss: they’re calorie and carb-dense, low in nutritional value, unsatisfying, and can lead to overeating.
  • Embrace vegetables—they’re beneficial for your goals. If you’re not a fan, here are ways to make vegetables more palatable.
  • Be mindful of liquid calories as they can thwart your progress. Beverages like soda, juice, and sports drinks are essentially high-calorie sugar-laden liquids with minimal nutritional benefits. Opt for caffeine from black coffee or tea and fizzy drinks from sparkling water.
  • Not seeing results? Monitor your calorie intake and aim to slightly reduce it each day. We delve deeply into this aspect in our article titled “Why can’t I lose weight?”
  • Prioritize protein intake! Protein aids in muscle repair and can assist in adhering to your calorie limit as it provides a sense of fullness and satisfaction. Discover the precise amount of protein you should be consuming daily.

These tips should set you on the right path. However, if you need more personalized advice and guidance, personal trainer Etobicoke can help – your trainer will create a bespoke program based on your specific requirements and the equipment at your disposal.

The 20 Minute Beginner Kettlebell Workout

Can a kettlebell help you lose weight?

Similar to many aspects of life, the crucial element of any workout routine is getting started.

Regardless of the strength training program you opt for, begin TODAY.

You don’t have to achieve strength before engaging with a kettlebell. Engaging with a kettlebell can help you build strength!

HERE’S A REMINDER OF THAT STARTER KETTLEBELL ROUTINE: Halos: 8 repetitions on each side Goblet Squats: 10 repetitions Overhead Presses: 8 repetitions Kettlebell Swings: 15 repetitions Bent Over Rows: 8 repetitions on each side Front Rack Reverse Lunge: 6 repetitions on each side.”