30-Minute Full Body Kettlebell Workout: Beginner, Intermediate, and Advanced Routines

30-minute kettlebell workout

This 30-minute kettlebell workout will challenge your conditioning, muscular endurance, strength, and mental toughness. 

To get started all you need is a small place indoors or outdoors, a single kettlebell, and 30-minutes or less. In today’s guide will be going over:

How to use this 30-minute kettlebell workout

Use this 30-minute kettlebell workout as a way to get a simple and effective workout with limited time. Complete it on your own or with a partner for some extra accountability.

There are three levels to choose from. 

  • Beginner
  • Intermediate
  • Advanced

Choose the appropriate one based on your current level of fitness, training experience, and familiarity with kettlebells. If you’re not sure, start with the beginner and level up from there. 

How often should I do the 30-minute kettlebell workout?

Because these are full-body workouts, 3 to 4 times per week is enough to make progress while allowing for proper recovery. A sample schedule:

Option A: 3-days per week

30-minute kettlebell workout calendar

Option B: Every other day

You would then rest on Monday and continue alternating training and resting days.

30-minute kettlebell workout calendar

What kettlebell weight should I use?

In general, choose a weight that allows you to do each exercise with good form.

The idea is to use the same kettlebell for the entire workout. I have taken into account that this may make some exercises more challenging than others by adjusting rep ranges for each exercise. For example, a goblet squat with 35 pounds is going to be much easier than a single arm push press with 35 pounds. If you notice your lower body is much stronger than your upper body. Feel free to use two different kettlebell weights for the workouts.

If you’ve used kettlebells before you’ll already have a good idea of what weight to use for the workout. If not, error on the side of being conservative and start with a lighter weight.

For most men, a 25 to 35-pound kettlebell will be perfect. For most women, a 10 to 20-pound kettlebell will be a good place to start.

What kettlebell should I buy?

If you’re just starting with kettlebell training see if you can find used kettlebells on Craigslist, Offerup, or Play It Again Sports. Used kettlebells hold up very well and you’ll save yourself some cash. Plus, it helps you avoid “instrument syndrome.”

Remember when you were a kid and told your parents you wanted to play the violin, piano, drums, or some other instrument. They bought it for you, you played it twice, and never touched it again? We don’t want the same thing to happen here.

If you are ready to commit and want some fresh kettlebell gear here are a few options.

There are many different Kettlebells out there. I’m only linking to the ones that I have used. 

How to do the 30-minute kettlebell workout

I’ve put together a warm-up using the kettlebell that you can use for each workout level. However, I also encourage you to warm-up in a way that is meaningful for you. 

30-minute kettlebell workout warm-up:

The beginner workout (new to kettlebells)

Complete 2 to 3 rounds of the following exercises. Rest as needed after each exercise and each round

  • Goblet squat, 8-12 reps
  • 3 point row, 8-12 per arm
  • Chest loaded swing, 8-12 reps
  • Single-arm push press 8-12 per arm
  • Kettlebell around the leg pass, 5-8 per leg

Start with the goblet squat. Complete 8-12 reps, rest as needed, and move to the 3-point kettlebell row. Continue resting as needed and moving down the list of exercises until you’ve finished 5 kettlebell around the leg passes on each leg. This equals 1 round. Rest as needed and repeat 1 to 2 more times.

Kettlebell goblet squat, 8-12 reps

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Kettlebell 3-point row, 8-12 per arm

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Kettlebell chest loaded swing, 8-12 reps

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Kettlebell single arm push press, 8-12 per arm

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Kettlebell around the leg pass, 5-8 per leg

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The intermediate workout

The difference between the intermediate and beginner workouts is the time frame. You’ll be working 30 seconds at a time instead of aiming for reps. There are also two new exercises that increase the level of difficulty. 

For each exercise complete as many reps as possible in 30 seconds without sacrificing form. Complete 5 rounds of the following circuit.

The advanced workout (30-minute amrap)

The difference between the advanced and intermediate is that the advanced workout has no rest periods. The idea is to continue moving at a pace you’re comfortable with for the entire 30-minutes.

Complete as many rounds and reps as possible in 30-minutes of the following circuit.

Download a free printable or fillable copy of each 30-minute kettlebell workout below. 

30-minute kettlebell workout PDF

Can I still do the workout if I don’t have 30-minutes?

Absolutely. Any movement is better than no movement. If you only have time for 1 round, get that 1 round in. If you only have time for 20-minutes, turn it into a 20-minute workout. Only have time for 10-minutes? That’s cool too, turn it into a 10-minute workout.  

Adjusted beginner workout for time demands.

Complete 1 to 2 rounds of the following exercises. Rest as needed after each exercise and each round

  • Goblet squat, 10 reps
  • 3 point row, 5-10 per arm
  • Single-arm overhead press, 5-10 per arm
  • Chest loaded swing, 10 reps
  • Kettlebell around the leg pass, 5 per leg

Adjusted intermediate workout for time demands.

For each exercise complete as many reps as possible in 30 seconds without sacrificing form. Complete 2-3 rounds of the following circuit.

  • Goblet squat: 30 on, 30 off
  • 3 point row, 30 on, 30 off
  • Single-arm overhead press, 30 on, 30 off
  • Russian swing, 30 on, 30 off
  • Goblet reverse lunge, 30 on, 30 off

You can also reduce the work time and rest time of each exercise (i.e. 20 seconds on, 10 seconds off, or 15 seconds on and 15 seconds off).

Is 30-minutes of kettlebells enough?

That would depend on “enough” for what? It’s enough to get started and to take action and for most of us, that’s plenty. It’s also enough to get a great workout, move, and sweat if that is your goal.

  • Is it enough to improve your cardio? I don’t know, probably.
  • Is it enough to get stronger? Yes, if you apply progressive overload.
  • Is it enough to improve your health? Yup, when combined with other things like diet, sleep, and stress management.
  • Is it enough to burn fat? It can help contribute to creating a calorie deficit which is what you need to do to burn fat. 

The most important thing is to stay consistent and a 30-minute kettlebell workout is better than the workout you don’t do. Hell, a 5-minute kettlebell workout is better than the workout you don’t do.

In my personal opinion, it’s best to follow a structured and progressive program if you’re interested in getting stronger and building muscle. But if you want to move more, work up a sweat, and burn some calories the 30-minute kettlebell workout do that for you.

Can you get ripped with just kettlebells?

When it comes to fat loss exercise combined with diet is the most effective strategy (1). Getting “ripped” is another story.

Ripped is a pretty subjective term. You may disagree but I consider ripped, bodybuilder type levels of leanness where you can see muscular striations just about everywhere on the body.

Getting ripped takes an extreme level of commitment, discipline, and dedication. Most of us don’t need to, or really want to achieve that look. If you do, that’s cool but it’s going to take more than just kettlebells to do that.

However, when combined with the right nutritional approach for your goals, sleep, and stress management. A lean, strong, and capable body is something you can achieve with kettlebells.

Will I lose weight doing kettlebells?

You can if you create a consistent calorie deficit over an extended period of time. This is non-negotiable. Without this, it is impossible to lose weight. The easiest way to do that is through diet.

I don’t know about you, but I could crush myself with a workout for 30-minutes to but a few hundred calories. Or I could stop dipping my spoon back into the peanut butter jar a few times per day. 

In my opinion, most people try too hard to use their workouts so they can eat whatever they want. If weight loss is your goal, making adjustments to your diet will be much more effective. A few tips to get you started. 

#1: Create calorie awareness

Get a good idea of how many calories you need each day to reach your goals. Is this perfect? No. But it’s a good enough place for you to start. If you want something that takes into account your activity levels visit the NIH bodyweight planner.

  • Fat loss: Bodyweight x 10-12
  • Maintain weight: Bodyweight x 13-15
  • Gain weight: Bodyweight x 16-18

You can read labels, choose less calorie-dense foods, weigh and track portions in an app like Myfitnesspall, or use hand estimates for portions. Based on the feedback you get from body measurements you would adjust how much you’re eating.

#2: Build balanced plates

nutrition plate for men and women with portions

Aim for 2-3 balanced plates per day while keeping any snacks to something that can fit in the palm of 1 hand. 

  • A serving of protein (chicken, beef, fish, tofu)
  • A serving of veggies (broccoli, spinach, asparagus, salad greens, kale… just kidding. Kale is gross)
  • A serving of healthy fat (olive oil avocado, butter, omit if your protein is fattier like eggs or beef)
  • Smart carbohydrates (rice, potato, fruit)
  • Zero calorie beverage (water, unsweetened tea, black coffee)

Dominating 1 meal per day is now your new normal. If the rest of your day gets crazy – you know you dominated 1 meal and created a tiny win for yourself. You can always level up from here.

Please don’t let perfection be the enemy of good enough. If you can’t make the perfect meal template you’ll be fine.

  • Stay protein and veggie-focused (can’t get carbs, can’t get fat, cool. No worries.)
  • Adjust foods based on personal preferences
  • Monitor your progress and reduce or increase portion sizes as needed

And yes, you read that right. 2-3 meals per day. Intermittent fasting is a tool in your arsenal you can use.

#3: Eat mostly whole foods

Most diets agree on the same principles.

  • Eating fewer processed foods is a good idea
  • Adding more veggies is a good call
  • Eating protein is good for our health and physical performance. Animal or plant-based is a personal preference.
  • Understanding hunger and fullness is important
  • Learning about calorie balance and energy balance helps too

While it’s nice to tell ourselves that we’re going to eat 100% clean, is that realistic? Are you never going to have pizza, ice cream, beer, or wine ever again? Probably not. Those things are delicious and hard to resist.

And a little secret – you don’t need to give those things up to be successful. A diet that is made up of MOSTLY whole foods that are minimally processed is good enough.

Whole foods include such foods as:

  • fresh fruits and vegetables;
  • whole grains; beans and legumes;
  • minimally processed lean protein (e.g. a whole chicken, a steak, a piece of fresh fish, etc.)
  • nuts and seeds for healthy fats;
    etc.

But it can also include minimally processed or packaged foods, such as:

  • canned tomatoes
  • bagged frozen shrimp
  • frozen vegetables
  • Tofu

These foods provide you with the calories your body needs and keep you healthy and fit for a long time.

#4: Adjust based on the feedback that you get

If you’re not assessing you’re just guessing at what’s working and what’s not. Track how consistent you are with these practices. Use the scale, measurements, and photos to track progress. But also pay attention to non-scale victories like mood, energy levels, strength, and if you’re enjoying the process.

#5: Go a little deeper with nutrition

We could talk all day about the importance of nutrition and ways to approach it that will work best for you. But this article is about a 30-minute kettlebell workout. If you want to dive a little deeper into nutrition or get personal coaching, check out the links below.

Is it ok to do kettlebells every day?

Sure, you can play around with kettlebells every day but you may not want to take a trip to hardcoreville every day with them. I mean, hashtag recovery and all. But getting in some swings, carries, Turkish get-ups, or working on some mobility stuff with them is fine.

I guess I could have just written don’t do this workout every day but it is ok to do light kettlebell stuff every day. 🤦‍♂️

How long does it take to see results from using a kettlebell?

As long as it takes. It also depends on your current level of fitness. Beginners will see results much faster than intermediate or advanced trainees. 

I know that is annoying AF to hear. Being patient and learning how to adjust based on the feedback you get from your training and nutrition is one of the most important fitness skills you can cultivate.

If you’re constantly in a transactional relationship with your body, workouts, nutrition, and health in general – you’re going to struggle.

Just because you do X does mean you get or deserve Y. When we go through life like this we’re often left frustrated and disappointed. Finding ways to enjoy the process and doing something simply because you know it’s better than the alternative is powerful.

What are some other kettlebell exercises and resources?

There are tons of kettlebell exercises but below are a few that anyone can start practicing.

I’ve also got a few more kettlebell resources on the blog.

Well, that is some serious kettlebell workout talk. Enjoy your day. 

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About Justin I'm Justin, a NSCA certified personal trainer, Precision Nutrition level 2 coach, and Mac Nutrition Uni licensed Nutritionist. Get started with my free 5-day free course and take back control of your health, fitness, and life today.

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