ISSA, International Sports Sciences Association, Certified Personal Trainer, ISSAonline, 30-Minute Full-Body Kettlebell Workout

30-Minute Full-Body Kettlebell Workout

Reading Time: 5 minutes 12 seconds


Date: 2022-04-12

Kettlebell training is a great addition to almost any workout program. It allows you to build power, strength, and cardio. Plus, kettlebell exercises often promote muscle activation in many muscle groups at once. This 30-minute full-body kettlebell workout is perfect for your client’s next session, whether they train at the gym or home. 

Why Kettlebell Training?

Kettlebells are a versatile piece of equipment. Kettlebell training can incorporate unilateral or bilateral exercises. They help isolate muscle groups and elevate your heart rate. If you are looking to develop power, muscle strength, or cardio, then kettlebell training is for you.

Kettlebell workouts are effective because they increase cardio and use the entire body all at once. This includes the core, arms, legs, glutes, and back. Whether you play a sport or train for general fitness, the benefits range tremendously. 

Areas you can expect to see improvements based on the type of exercise include the following:

  • Flexibility

  • Aerobic endurance

  • Strength

  • Performance

  • Power

Use kettlebells to enhance your training and accomplish more in a shorter period of time.

30-Minute Kettlebell Workout

This 30-minute kettlebell workout can be completed with minimal equipment. All that is needed is a kettlebell or two. Most kettlebell exercises can be performed with high repetitions or for a long duration set. This means you do not need heavy weight to execute this full-body workout. 

Going too heavy also increases the risk of injury. Remind clients to select a weight that allows them to execute each exercise while maintaining proper form.

The Warm-up

#1 Plank Leg Raises

Start in a plank position on your elbows. Maintain a neutral spine and keep your hands flat on the ground. Next, raise one leg off the ground into the air. Raise your leg, as high as possible, without rotating at the hips. Be sure to squeeze your glutes as you raise each leg. Maintain a strong core and repeat for 15 repetitions on each leg.

#2 Overhead Reach

In a standing position, reach over your head with one arm. Reach towards the opposite side of your body. Let your upper body follow and continue to stretch as far as you can. Now repeat on the other side. Aim for 30 to 60 seconds of continuous overhead reaches.

#3 Knee Hugs

Start by standing and lifting one leg off the ground. Position your hands right below the knee and pull your leg into your chest. Pull and hold as high as possible for 3 seconds and then rotate to the other leg. Perform 20 total repetitions, 10 on each leg. 

#4 Arm Circles

In an upright position, swing your arms forward making big circles. Aim to make circles by moving at the shoulder and arm. After 30 seconds, switch the direction of the arm swings to move backward. 

#5 Jump Rope

Grab a jump rope. Start swinging the jump rope overhead and lightly jump over the rope each time. Jump just high enough to allow the rope to go under the feet. Perform jumps and continue to use your arms to propel the jump rope overhead. If you don’t have a jump rope, still perform the movements as though you do. Jump rope for 60 seconds. 

The Workout

#1 Kettlebell High Swing

To kick off the workout, grab a moderate-weight kettlebell. In a standing position, spread your feet hip-width apart. Lift the kettlebell off the ground but keep your arms straight. Drive your hips forward and swing the kettlebell above the head. The kettlebell should reach peak height above the head. Then let it come down back in between your legs. 

Maintain a secure grip while keeping your arms loose. This will help you hinge at the hips so the kettlebell can fall back down. Use your hips and the momentum to propel the kettlebell back above the head. 

Perform 3 sets of 30 seconds on and 15 seconds off.

#2 Kettlebell Thruster

Grab two kettlebells and achieve a front rack position. Keep them secure with your arms tight to the body. Squat down, keeping your elbows up and chest tall. As you come up out of the squat, press both kettlebells above the head. When you squat back down, lower the kettlebells back to the front rack position. 

Perform 3 sets of 15 reps. Rest for 45 seconds between each set. 

#3 Kettlebell Clean and Press

Start with one kettlebell on the ground between your legs. Squat down and grab the handle with one hand. Explosively stand up tall and pull the kettlebell off the ground. As you pull, begin to raise your elbow high. Flip your palm to face forward, catching the kettlebell in the front rack position. Press above your head then return to the starting position.

Perform 6 reps on each arm for 12 reps total. Rest for 45 seconds between each set.

#4 Kettlebell Upright Row

Hold one heavy kettlebell at waist height. Remember to keep it at a weight that still allows for good form. Begin pulling the kettlebell up the body by raising your elbows high. Pull the kettlebell until it reaches chin height. Slowly lower the kettlebell back to the starting position and repeat. 

Perform 10 repetitions and rest for 30 seconds between each set.

#5 Kettlebell Farmer’s Carry

You’ve made it to the last exercise. Finish strong with two heavy kettlebells in each hand. Stand up tall, pull your shoulders back and brace your core. Begin walking for a set distance and then place the kettlebells down to rest. 

Perform these farmer’s carry walks for 25 yards or 30 seconds. Rest for 15 seconds and repeat. 

The Cool Down

You now made it through the workout. Now it’s important you take time to cool down. It is crucial to stretch, especially after a kettlebell workout. You have increased your heart rate and stimulated many muscle groups. This makes stretching important for recovery. 

#1 Shoulder Stretch

Pull one arm across the body. Use the opposite arm or forearm to apply pressure. Hold for 20 seconds on each side. 

#2 Overhead Arm Extension

Next, pull one arm across the back of the head. Use the opposite arm to pull the elbow for an extra stretch. Hold for 20 seconds on each side. 

#3 Quad Stretch

Moving on the lower body, bend one leg up behind the body. Then pull the top of the foot towards your glutes. Hold and stretch each quad for 20 seconds.

#4 Lying Hamstring Stretch

Now on to stretching the backside of the leg. Lying flat on the ground, raise one leg as high as possible. Grab onto the top of the foot and pull towards the top of your head. Make sure the leg on the ground remains as straight as possible. Hold for 30 seconds on each leg. 

If you need a modification or assistance, you can use a band to complete the stretch. Attach the band to the bottom of the foot that’s in the air and pull the band to stretch your hamstring. 

Expand Your Training

Nice work! You have completed a full 30-minute kettlebell workout. These exercises will build power, strength, and cardio. 

Want to learn more about the importance of kettlebell training? Check out these blogs:

Passionate about fitness and ready to expand your training knowledge even more? Take on ISSA’s Personal Trainer Certification course. Learn online, at your own pace, from the comfort of your own home. Then put your passion for fitness into action by training clients at the gym, online, or even in their own homes. Get started today!

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