4 Kettlebell Moves for a Total Body Workout

Get a total body workout with kettlebells in just 20 to 30 minutes!

Are you sick of your same old workout? Or do you tend to focus on the same favorite areas and neglect others? Then mix it up with kettlebells. You’ll get an amazing, full-body workout and it only takes up 20 to 30 minutes of your precious time.

Kettlebells have been around for hundreds of years. In the 1700s, Russians used them as counterweights for their farm equipment, which led to workers using them as a fitness tool. This idea spread, and by the 1940s, it was a national sport. These days, kettlebells have become popular throughout the fitness industry worldwide because of all the amazing benefits they give. They combine cardiovascular, strength, endurance and flexibility training all at once, while working many different muscle groups. These functional movements burn lots of calories in a short amount of time.

If you have never used kettlebells, at first it would be wise to train with an instructor so he or she can ensure your form is correct. Typically, women should start with an 18 to 25-pound kettlebell, and men should start with a 35 to 45-pound kettlebell. Here are four very effective exercises that you can start with.

Kettlebell Swing

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Goblet Squat

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Tactical Lunge

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Single-Legged Stork Stance Dead Lift

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Now repeat the whole series of exercises at least three times. Congratulations! You have just completed your first kettlebell workout.

Meghan L

December 20, 2013 at 10:32 am

Important safety note – Be sure you have plenty of space between you & other people when doing the exercises so you don’t inadvertently clobber an innocent bystander!

Neale Orinick

December 22, 2013 at 6:09 am

An A photo in the start position and a B photo in the finish position would be helpful to make sure you are doing the exercise correctly. Great new workout tips though.


June 20, 2015 at 11:06 am

I enjoyed this article, and I’m new to kettlebells. Could you tell me the brand of this kettlebell used for the demonstration pictures in your article, “4 Kettlebell Moves for a Total Body Workout”. I like the appearance of the black enamel kettlebell, but the CAP brand I purchased does not have a wide enough handle that I can use both hands comfortably.

Thanks so much!

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