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Kettlebell workout for beginners

This beginner workout uses one kettlebell for 15 minutes: 5 basic moves, each for 35 seconds with 25 seconds of rest, repeated until the time ends. It starts with the deadlift, a slower way to learn the hip hinge before the swing.

15 intervals in 15 minutes.

Warm-up

  1. Jumping jacks40 s
  2. March in place40 s
  3. Arm circles40 s
  4. Lunge with twist40 s

Workout

  1. Kettlebell deadlift35 s · 25 s rest
  2. Goblet squat35 s · 25 s rest
  3. One-arm kettlebell row35 s · 25 s rest
  4. Two-hand kettlebell press35 s · 25 s rest
  5. Goblet march35 s · 25 s rest
  6. Kettlebell deadlift35 s · 25 s rest
  7. Goblet squat35 s · 25 s rest
  8. One-arm kettlebell row35 s · 25 s rest
  9. Two-hand kettlebell press35 s · 25 s rest
  10. Goblet march35 s · 25 s rest
  11. Kettlebell deadlift35 s · 25 s rest
  12. Goblet squat35 s · 25 s rest
  13. One-arm kettlebell row35 s · 25 s rest
  14. Two-hand kettlebell press35 s · 25 s rest
  15. Goblet march35 s · 25 s rest

Cool-down

  1. Standing hamstring stretch40 s
  2. Standing quad stretch40 s
  3. Cat-cow stretch40 s
  4. Cobra stretch40 s

Who it is for

For your first weeks with a kettlebell. Every move is slow and controlled, and the long rest gives you time to check your form.

Easier

Use the lightest kettlebell you have, or do the squat and the march with no kettlebell. Stop a move early when your form breaks.

Harder

When all 5 moves feel easy, try the 20-minute kettlebell workout, which adds the swing and the thruster.

Questions

What size kettlebell should a beginner use?

Start with one you can press over your head 8 times with control. Most beginners start light and move up when the press and the row feel easy.

Why no swing?

The swing is a fast hip hinge. The deadlift teaches the same hinge slowly, so you learn to keep your back flat first. Add the swing when the deadlift feels natural.

How often should a beginner train?

2 or 3 times a week is a good start, with a day of rest between sessions.

Want a different workout every day?

tapwod builds today’s workout in one tap, and the trainer does every move with you.