The 20 Minute Beginner Kettlebell Workout: Try This Simple Workout at Home or Anywhere!

Our simple beginner kettlebell workout will blow your mind.

Come on: Who else is going to teach you to use a kettlebell with Mario and Mega Man references?

In today’s guide, we’ll go over the following (click to go right to that section):

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And make sure you download our Kettlebell Worksheet! It’ll come in handy in just a moment.

Okie dokie, let’s jump right in.

And because we like to have fun around here, we made a graphic where superheroes do the workout.

Here’s the Beginner Kettlebell Workout as an infographic:

Your long-term goal should be to do 3 full circuits, back to back, for a complete workout.

4 if you’re on fire, like in NBA Jam.

If you can only go through it once or twice, that’s okay too!

And if you need to take a break at any time between sets or after a circuit, do it! You do you.

Nothing too crazy, just something to “grease the groove” and get your body used to movement so you don’t pull any muscles once you start swinging the kettlebell.

In other words, preparing your muscles and joints to move some weight around!

A few minutes of running in place, air punches and kicks, some jumping jacks, and arm swings, should get your heart rate up and your muscles warmed for the Kettlebell Workout.

You can do all of the Beginner Kettlebell Workout with one single bell, from anywhere.

Feel free to go through this routine at least once a week, and up to 2-3 times a week, with a day off between.

Remember, you don’t build muscle when you’re exercising, you build muscle when you’re resting.

Your muscles are broken down when you strength train, and then they rebuild themselves stronger over the following days of recovery!

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

You can print it out and track the number of sets and repetitions you complete, which will help ensure you progress in your training.

You can grab yours free when you sign up in the box below:

Let’s go over each exercise in the 20-Minute Beginner Kettlebell Workout: 

Tip from Coach Matt: with your halos, remember to keep the movement smooth. You don’t want to accidentally slam your head with the bell.

Tip from Coach Matt: for the goblet squat, focus on depth. It’s more important to practice doing a full squat than to pump out reps. If you can’t make 10, don’t stress it. Do what you can.

Tip from Coach Matt: when doing the overhead press, get tight. Tightening your muscles will engage your core, offering a fuller body workout.

Tip from Coach Matt: try to keep your back straight and stomach tight during the row. This will help engage your legs for stabilization as you pull the kettlebell toward your stomach.

Tip from Coach Matt: for the lunges, again keep your back straight. By keeping your shoulders back, you’ll get a fuller body workout when you come in and out of your lunge.

Boom! There you have it.

The 6 best kettlebell exercises for beginners

In case you’re still on the fence about grabbing a kettlebell, let’s dig into them a little bit more.[1]

So you want to buy a kettlebell, eh?

They come in all sorts of materials, in all sorts of shapes, and in all sorts of sizes.

Which one you pick will come down to your personal preference, your budget, and your experience with kettlebells.

Let’s contemplate the following when picking the right kettlebell:

#1) Standard vs.Competition. A standard traditional kettlebell will be cast iron, and as the weight goes up, the dimensions go up.

For example, a 16kg (35 lb.) bell will be larger than a 6kg (15lb) bell. This isn’t true for competitive kettlebells.

No matter their weight, competitive kettlebells will have the same dimensions for bell shape, base, and handle width.

So the 16kg will look just like the 6kg. This can be helpful to make sure you are consistent with technique.

#2) Weight. In general, pick a weight that allows you to complete a workout with good form.

When in doubt, start with a lighter weight, as you can always increase the weight/size later. If you’re forcing me to pick one for you, knowing NOTHING about you, I’d say consider purchasing a 16kg if you’re a male or 8kg if you’re a female.

Now, this isn’t an exact science, and we are all unique snowflakes. If you think you’re stronger than average, go heavier. Not quite there? Go lighter.

#3) Ballistic vs. Grind. You’ll often hear the terms ballistic and grinding in kettlebell workout discussions, for fast and slow movements respectively.

Ballistic movements would be quick, like the kettlebell swing.

Grinding movements would be slow, like the overhead press. For ballistic movements, you might actually want a heavier kettlebell, to help with momentum.

For grinding movements, less weight might be in order to help with control.

For now, if you are just starting out, go ahead and stick to one kettlebell. Branch out as you advance in experience.

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

If the handle has rough edges, you’ll feel each and every one of the movements cut into your hand.

Not fun.

Quality matters when it comes to handles. So we’ll chat about ideal brands in a moment. I’ll end our discussion on handles by saying they are generally standardized at 35mm for thickness.

Use this as your baseline for differences when comparing bell grips.

Okay, let’s talk about kettlebell brands:

The Cap Barbell is the most highly reviewed and reasonably priced kettlebell we have encountered. Do you have any experience with one?

Let us know in the comments if you like it!

Plus, they offer free shipping in the US, which is nice since you’re essentially mailing a cannonball.

I wouldn’t disagree, but expect to pay for it.

OUR ADVICE: Before you go buy an expensive kettlebell, check your gym!

I bet it has kettlebells, and you can try out different brands/ sizes/ weights/ styles to see which one you like the best.

Don’t care about buying your bell new?

Check out Craigslist or a used sporting goods store like Play it Again Sports for a previously owned kettlebell from a person who no longer needs it.

A used kettlebell is still a kettlebell.

Crafty? Build your own!

If you make your own kettlebell (be careful – you don’t want it breaking mid-swing!), please email me. I would be so pumped!

And if you need help with ALL of this and just want somebody to tell you how to train, I got you covered too.

If you’re trying to lose weight, a kettlebell and the workout routine above would be a great part of the plan!

The other part of the plan should be your nutrition.

No joke.

It’s by far the biggest factor for success.

So will you lose weight training with kettlebells?

Maybe!

So how do you fix your diet?

Great question.

Like most things in life, the important aspect of any exercise regimen is starting it.

No matter what strength training program you choose, start TODAY.

You don’t need to get strong before you can play with a kettlebell. You can play with a kettlebell to get stronger!

Here are the next two steps you can take with our community if you dig what we do! 

Whether you are brand new to your fitness journey, or ready to take it to the next level, we have your back!

2) If you want an exact blueprint for growing strong, check out NF Journey. Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).

We even have a fun kettlebell adventure that you can follow!

Try your free trial right here:

3) Join the Rebellion! Join our free community with a biweekly newsletter, and I’ll send you our Beginner Kettlebell Worksheet.

Simply sign up in the box below, and let us know what you think of it!

I’d love to hear how this goes for you! Simply leave a comment below.

Hell, leave a comment if there’s anything else we can help you with too.

For the Rebellion!

-Steve

PS: If you are using Kettlebells to get started with Strength Training, make sure you read the other articles in our Strength Training series! 

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

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