The Kettlebell Exercise (20-Minute Routine for Newbies)


Kettlebells can provide a great full body workout.

Our easy newbie kettlebell exercise will blow your thoughts.

Come on: Who else goes to show you to make use of a kettlebell with Mario and Mega Man references?

In right now’s information, we’ll go over the next (click on to go proper to that part):

These are the sorts of packages that we create for our 1-on-1 Online Coaching Clients, and we’re getting superb outcomes for individuals. 

And be sure you obtain our Kettlebell Worksheet! It’ll turn out to be useful in only a second.

Okie dokie, let’s bounce proper in.

The 20 Minute Newbie Kettlebell Exercise (with Video Demonstration)

When you’ve watched the video above (that includes Matt Shortis, a lead coach in our 1-on-1 Coaching Program) right here’s a fast recap with repetitions for the exercise right here:


  • 8 Halos (both sides)
  • 10 Goblet Squats
  • 8 Overhead Presses (both sides)
  • 15 Kettlebell Swings
  • 8 Bent Over Rows (both sides)
  • 6 Entrance Rack Reverse Lunge (per aspect)

And since we wish to have enjoyable round right here, we made a graphic the place superheroes do the exercise.

Right here’s the Newbie Kettlebell Exercise as an infographic:

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

Our Newbie Kettlebell Exercise is what’s referred to as a circuit (you possibly can learn all about circuit training here). That’s only a fancy time period for doing a exercise like so:

  • 1 set of train A, go instantly to
  • 1 set of train B, go instantly to
  • 1 set of train C, and so forth…
  • Repeat from the highest!

Your long-term objective needs to be to do 3 full circuits, again to again, for an entire exercise.

4 for those who’re on hearth, like in NBA Jam.

On fire from NBA Jams

In case you can solely undergo it a few times, that’s okay too!

And if it’s good to take a break at any time between units or after a circuit, do it! You do you.

Previous to leaping into the kettlebell circuit, don’t neglect to do some mobility warm-up (you possibly can see our warm-up routine here):

Nothing too loopy, simply one thing to “grease the groove” and get your physique used to motion so that you don’t pull any muscle tissue when you begin swinging the kettlebell.

In different phrases, getting ready your muscle tissue and joints to maneuver some weight round!

A couple of minutes of operating in place, air punches and kicks, some leaping jacks, and arm swings, ought to get your coronary heart price up and your muscle tissue warmed for the Kettlebell Exercise.

Coach Matt showing you how to rock the kettlebell swing.

You are able to do all the Newbie Kettlebell Exercise with one single bell, from wherever.

We’ll go over every extra in our next section, so you possibly can excellent your kettlebell method.

Once you’re carried out, do some light stretching to cool down. A few yoga poses would suffice. Make sure you drink water too.

Be happy to undergo this routine not less than as soon as per week, and as much as 2-3 instances per week, with a day without work between.

Bear in mind, you don’t construct muscle whenever you’re exercising, you construct muscle whenever you’re resting.

This cat put his kettlebell away so he can rest and grow muscle.

Your muscle tissue are damaged down whenever you energy practice, after which they rebuild themselves stronger over the next days of restoration!

In case you simply can’t sit nonetheless, be happy to do some fun exercises, go for a walk, or do one of these off-day activites.

Don’t neglect to obtain our Newbie Kettlebell Worksheet, which covers the above sequence from Coach Matt.

You may print it out and observe the variety of units and repetitions you full, which is able to assist make sure you progress in your coaching.

You may seize yours free whenever you enroll within the field beneath:

The 6 Greatest Kettlebell Workout routines for Newbies

One of the campers from Camp Nerd Fitness with a kettlebell!

Let’s go over every train within the 20-Minute Newbie Kettlebell Exercise: 


Coach Matt showing you kettlebell halos.

  1. Seize the kettlebell with two fingers on the deal with.
  2. Increase the kettlebell above your head.
  3. Transfer round your head such as you’re tracing a halo.

Tip from Coach Matt: along with your halos, keep in mind to maintain the motion clean. You don’t need to by chance slam your head with the bell.


  1. Seize the kettlebell with two fingers “by the horns,” aka the deal with.
  2. Hold your elbows in tight and your ft about parallel.
  3. Then decrease down such as you would in a bodyweight squat.
  4. Reverse the motion to lift again up.

Tip from Coach Matt: for the goblet squat, deal with depth. It’s extra essential to observe doing a full squat than to pump out reps. In case you can’t make 10, don’t stress it. Do what you possibly can.


Coach Matt showing you how to do the kettlebell press.

  1. Seize the kettlebell with one hand, with the deal with happening your palm (if the deal with is just too near your fingers it’ll pull your wrist down).
  2. Press straight up along with your fist driving the motion (your fist could be pointing up your complete time).
  3. Reverse the motion and convey the kettlebell again down. Then repeat.

Tip from Coach Matt: when doing the overhead press, get tight. Tightening your muscle tissue will have interaction your core, providing a fuller physique exercise.


Coach Matt showing you how to do the kettlebell swing.

  1. Get down right into a bent-over, flat-back place and seize the kettlebell with each fingers from the deal with.
  2. Swing the kettlebell behind you, then prepare to leap up.
  3. Soar up (with out leaving the bottom) and swing the kettlebell up. You ought to be standing tall on the peak of the motion.
  4. Reverse the motion and convey the kettlebell again down and behind you.
  5. Repeat.

Tip from Coach Matt: throughout the kettlebell swing, deal with hinging your hips. The swing is sort of a deadlift movement, so it’s best to really feel it in your hamstring and glutes.


And here is the kettlebell row!

  1. Get down right into a bent-over, flat-back place and seize the kettlebell with one arm.
  2. Decide up the kettlebell by driving your elbow up into your rib cage.
  3. Decrease the kettlebell again down by reversing the motion.

Tip from Coach Matt: attempt to maintain your again straight and abdomen tight throughout the row. It will assist have interaction your legs for stabilization as you pull the kettlebell towards your abdomen.


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

  1. Seize the kettlebell with one hand and relaxation the load between your arm and chest.
  2. Step your leg again (the identical aspect your kettlebell is on) and decrease down till your shin is parallel-ish with the bottom (or as little as you possibly can).
  3. Spring again as much as your beginning place.

Tip from Coach Matt: for the lunges, once more maintain your again straight. By conserving your shoulders again, you’ll get a fuller physique exercise whenever you come out and in of your lunge.

Growth! There you could have it.

The 6 greatest kettlebell workouts for novices

If you need somebody to evaluation your type on any of those kettlebell actions, otherwise you’re trying to degree up your kettlebell recreation, our coaches can just do that! Our spiffy cell app allows you to ship a video of your workouts on to your coach, who will present suggestions so you possibly can excellent your method.

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

What Sort of Kettlebell Is Greatest? What Is the Greatest Kettlebell Weight for Me?

What kind of kettlebell should you use?

So that you need to purchase a kettlebell, eh?

They arrive in all types of supplies, in all types of shapes, and in all types of sizes.

Which one you choose will come all the way down to your private desire, your price range, and your expertise with kettlebells.

Let’s ponder the next when choosing the right kettlebell:

#1) Customary vs.Competitors. An ordinary conventional kettlebell shall be forged iron, and because the weight goes up, the size go up.

For instance, a 16kg (35 lb.) bell shall be bigger than a 6kg (15lb) bell. This isn’t true for aggressive kettlebells.

Irrespective of their weight, aggressive kettlebells can have the identical dimensions for bell form, base, and deal with width.

So the 16kg will look similar to the 6kg. This may be useful to be sure you are constant along with your method.

#2) Weight. Typically, choose a weight that lets you full a exercise with good type.

When doubtful, begin with a lighter weight, as you possibly can all the time enhance the load/measurement later. In case you’re forcing me to choose one for you, realizing NOTHING about you, I’d say contemplate buying a 16kg for those who’re a male or 8kg for those who’re a feminine.

Now, this isn’t a precise science, and we’re all distinctive snowflakes. In case you suppose you’re stronger than common, go heavier. Not fairly there? Go lighter.

#3) Ballistic vs. Grind. You’ll typically hear the phrases ballistic and grinding in kettlebell exercise discussions, for quick and gradual actions respectively.

Ballistic actions could be fast, just like the kettlebell swing.

Grinding actions could be gradual, just like the overhead press. For ballistic actions, you may truly need a heavier kettlebell, to assist with momentum.

For grinding actions, much less weight is perhaps with the intention to assist with management.

For now, if you’re simply beginning out, go forward and stick to 1 kettlebell. Department out as you advance in expertise.

#4) Deal with. That is the place high quality comes into play. You’ll be doing many, many repetitions along with your kettlebell.

If the deal with has tough edges, you’ll really feel every one of many actions reduce into your hand.

If you're not careful, the kettlebell handle can scratch your hand and hurt. Ouch!

Not enjoyable.

High quality issues with regards to handles. So we’ll chat about ideally suited manufacturers in a second. I’ll finish our dialogue on handles by saying they’re typically standardized at 35mm for thickness.

Use this as your baseline for variations when evaluating bell grips.

Okay, let’s discuss kettlebell manufacturers:

#1) Cap Barbell. This could be a really perfect first kettlebell. Not too costly and of respectable high quality, Cap Barbell kettlebells might be discovered on Amazon or at any Walmart.

The Cap Barbell is probably the most extremely reviewed and fairly priced kettlebell we’ve encountered. Do you could have any expertise with one?

Tell us within the feedback for those who prefer it!

#2) Kettlebell Kings. You see Kettlebell Kings ranked as a few of the greatest bells on the market. Not a nasty worth for the standard.

Plus, they provide free transport within the US, which is sweet because you’re primarily mailing a cannonball.

#3) Dragon Door. Some name Dragon Door the gold normal of something and the whole lot “kettlebell.”

I wouldn’t disagree, however count on to pay for it.

#4) Onnit. Onnit rocks they usually supply good high quality bells which might be fairly fashionable.

OUR ADVICE: Earlier than you go purchase an costly kettlebell, verify your fitness center!

I wager it has kettlebells, and you may check out completely different manufacturers/ sizes/ weights/ types to see which one you want the most effective.

Afraid of going? Here’s how to train in a gym.

Don’t care about shopping for your bell new?

Try Craigslist or a used sporting items retailer like Play it Once more Sports activities for a beforehand owned kettlebell from an individual who now not wants it.

A used kettlebell remains to be a kettlebell.

Artful? Construct your personal!

Right here’s a video on methods to make a kettlebell:

In case you make your personal kettlebell (watch out – you don’t need it breaking mid-swing!), please e mail me. I might be so pumped!

And for those who need assistance with ALL of this and simply need anyone to let you know methods to practice, I received you coated too.

The Intermediate Kettlebell Exercise

In case you’ve been rocking and rolling with the Newbie Kettlebell Exercise for some time, it is perhaps time to change issues up for a tougher routine.

What must you do?

Attempt our intermediate exercise above!

It’ll have you ever doing strikes like:

Kettlebell Lateral Goblet Lunges

Coach Matt doing kettlebell lateral goblet lunges


Kettlebell Renegade Rows


The exercise is your excellent subsequent step if the newbie model received a little bit too simple.

Can You Lose Weight with Kettlebells?

Can a kettlebell help you lose weight?

In case you’re making an attempt to drop some weight, a kettlebell and the exercise routines above could be an important a part of the plan!

The opposite a part of the plan needs to be your diet.

As we lay out in our Coaching Program and our huge information on “Healthy Eating,” we imagine that correct diet is 80-90% of the equation for weight reduction.

Yes, a kettlebell alone won't get you in shape!

No joke.

It’s by far the largest issue for fulfillment.

So will you drop some weight coaching with kettlebells?


In case you repair your food regimen AND start to include our kettlebell routine a number of instances per week, you’ll will end up constructing muscle, dropping fats, and getting stronger!

Wayne stoked that a kettlebell workout plus proper nutrition will help him get in shape.

So how do you repair your food regimen?

Nice query.

Whether or not you select to observe a Keto Diet, Paleo Diet, Mediterranean Diet, or one thing like Intermittent Fasting, the most effective path shall be as much as your targets, your scenario, and your habits.

Listed here are some primary suggestions although (as we cowl in our Beginner’s Guide to Healthy Eating):

  1. In case your goal is weight loss, you must eat lower than you burn every day. This may be via consuming much less and burning extra (from the kettlebell exercise above)
  2. Processed meals and junk meals make it really tough to lose weight: They’ve a number of energy and carbs, low dietary worth, don’t fill you up, and trigger you to overeat.
  3. Greens are your pal. In case you don’t like veggies, right here’s how to make vegetables taste good.
  4. Liquid energy are sabotaging your efforts. Soda, juice, sports activities drinks: they’re all just about high-calorie sugar water with minimal dietary worth. Get your caffeine from black espresso or tea, fizzy-drink repair from glowing water.
  5. Not shedding weight? Monitor your energy and work on consuming barely much less every day. We sort out this level in-depth in our article “Why can’t I lose weight?
  6. Eat extra protein! Protein helps rebuild muscle, and will help you keep underneath your calorie restrict as a result of it’s satiating and filling. Right here’s precisely how much protein you should be eating every day.

These suggestions ought to get you began, however if you need extra particular instruction and steering, try the NF Coaching Program – Your Coach will construct a routine tailor-made to your particular person wants and what tools you could have out there:

Obtain the Kettlebell Worksheet!

Colorful kettlebells in gym

Like most issues in life, the essential facet of any train routine is beginning it.

It doesn’t matter what energy coaching program you select, begin TODAY.

This cat is ready to start his kettlebell workout! Let's hope he doesn't lose the shades.

You don’t must get robust earlier than you possibly can play with a kettlebell. You may play with a kettlebell to get stronger!

Right here’s that Newbie Kettlebell Exercise yet another time to recap:

  1. Halos: 8 reps both sides
  2. Goblet Squats: 10 reps
  3. Overhead Presses: 8 reps
  4. Kettlebell Swings: 15 reps
  5. Bent Over Rows: 8 reps both sides
  6. Entrance Rack Reverse Lunge: 6 reps both sides

Listed here are the subsequent two steps you possibly can take with our group for those who dig what we do! 

1) Try our 1-on-1 Online Coaching program. Our coaches can work with you to choose up a kettlebell for the primary time or to be taught extra superior strikes.

Whether or not you’re model new to your health journey, or able to take it to the subsequent degree, we’ve your again!

2) If you need a precise blueprint for rising robust, try NF Journey. Our enjoyable habit-building app helps you train extra incessantly, eat more healthy, and degree up your life (actually).

We also have a enjoyable kettlebell journey you can observe!

Attempt your free trial proper right here:

3) Be a part of the Riot! Be a part of our free group with a biweekly publication, and I’ll ship you our Newbie Kettlebell Worksheet.

Merely enroll within the field beneath, and tell us what you consider it!

I’d love to listen to how this goes for you! Merely go away a remark beneath.

Hell, go away a remark if there’s anything we will help you with too.

For the Riot!


PS: If you’re utilizing Kettlebells to get began with Power Coaching, be sure you learn the opposite articles in our Power Coaching sequence! 

PPS: As a reminder, this infographic exhibits you the Newbie Kettlebell Exercise:

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

*All picture sources might be discovered on this footnote proper right here: kettlebell, kettlebell press, kettlebells, kettlebell II, svershinsky ©

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