This easy-to-do full-body exercise routine maximises physical performance and fat loss. You can start moving better and burning calories with very little equipment.


  • Main Goal
    Lose Fat
  • Workout Type
    Full Body
  • Training Level
  • Program Duration8 weeks
  • Days Per Week
  • Time Per Workout45 minutes
  • Equipment Required
    Bodyweight, Kettle Bells
  • Target GenderMale & Female
  • Workout PDFDownload Workout

Workout Description

Fitness and body growth should be about more than just appearance. Performance also matters. 

Because of this, using a treadmill or an elliptical machine may not always be the best form of exercise. Having a challenge can help you increase your overall fitness by putting your capacity to move and burn calories to the test.

For those wishing to boost their game in terms of fitness, this 45-minute class is the solution. This exercise programme can be utilised to reduce body fat and increase stamina. It can be done on an active rest day or right after a weight training session.

Related Articles: 4 Cardio Machine Exercises to Accelerate Fat Loss

Equipment Needed:

This is going to be a short list of items you need to make this workout happen. All you need are the following:

  • One Kettlebell
  • Your Body
  • A Clock
  • Open Space (Mat Optional)

I’m done now. The workout’s ease of use is another factor in its effectiveness. You can perform this exercise whenever you like if you have a kettlebell at home. If you visit a gym, take a kettlebell, look for a space, and start working out. A clock or stopwatch close by would also be helpful.

Related: Circuit Training with Full Body Kettlebells at Home (or Anywhere)

Lean blonde female doing a kettlebell swing in the gym.

What Size Kettlebell Should You Use?

There is no reason at all to use this exercise to evaluate your strength. You’ll be doing a lot of repetitions in a short period of time. So choose a light to medium weight kettlebell for this exercise. That little weight will feel a lot heavier when this is over. As a result, the muscles will be tested.

The Principle of the Workout

The goal of this exercise is to do as many reps as you can in the allotted time. Your body weight and the use of the kettlebell will be alternated during the exercises. You have 60 seconds to complete as many reps as you can while maintaining proper form. You have 20 seconds to switch from one exercise to the next after 60 seconds have passed. 

It will take you 13 minutes to finish one circuit. Before completing the circuit a second time, you are given two minutes of respite. You should devote the remaining time to cool-down exercises after completing the circuit twice.

Related: 3 Benefits of Using Kettlebells During Exercise

Kettlebell Exercises

Kettlebell Halo

The first motion will set up the complete shoulder girdle for the upcoming work. The halo exercises the shoulders, rotator cuff, arms, and even a little portion of the upper back. 

The most important thing to keep in mind is to maintain a straight back and keep the kettlebell close to your head. Your core should remain tight the entire time, and your hips should be fixed. As you carry the weight around the circle, you should be able to move your shoulders. Instead of moving your head around the kettlebell, you move the kettlebell around your head.

Athletic man wearing all black and holding a kettlebell in the gym.

Kettlebell Swing

The kettlebell swing might be the first exercise you learn in Kettlebell 101, if there were such a thing. It may appear to be a typical front rise to someone who is unfamiliar with it, but there is more to it than that. If you execute it correctly, this exercise might be a full-body workout. 

Actually, the bottom of the kettlebell should rest between the knees or lower thigh. Swing the weight up while maintaining your core tight and hunching at the hips. Your arms should only be used to strap the kettlebell or as a lever. When the weight reaches its highest point, try to keep it under control as it descends. 

Kettlebell Row

The same idea applies if you’ve ever performed a one-arm dumbbell row with a dumbbell. Due to the weight being below the handle, it will feel slightly different. To perform the single-arm variation, stoop down a little and rest your non-working arm on your knee or a nearby object, such as a chair. 

As much as you can, lift the weight while tensing your back muscles. Before pulling again, let the weight come down gradually and experience the complete stretch. You will switch arms after 30 seconds because this is a single-arm movement, ensuring that both sides are exerted.

Goblet Squat

For this next exercise, the kettlebell will be held at shoulder height. The best way to hold the weight is a topic of discussion. Some people believe that you should grasp the kettlebell by the sides of the horn-shaped handle. Some people believe they ought to support the bottom of the weight.

Hold it where you feel most comfortable, is my recommendation. You’re good to go as long as you don’t lose the weight and can concentrate on squatting.

In relation to squatting, go down all the way without stopping. Squat down until your thighs’ tops are parallel to the ground. Both you and the other person lose when you shortchange it. Getting five successful reps is preferable to 15 unsuccessful ones. Slowly squat down, then quickly drive yourself up while keeping control of the kettlebell.

The Top 5 Exercises for Squat Technique Improvement

Kettlebell Single Leg Deadlift

Although it is crucial, unilateral exercise is frequently overlooked, particularly in the lower body. You will concentrate on single leg deadlifts as a result. 

Keep your left leg in the rear and focus on the right one if you are holding the kettlebell with your left hand. While experiencing a stretch in the right hamstring, slowly lower the weight with the left hand. Change your hands and legs after 30 seconds. While the left leg is planted, the right hand will support the weight. 

Go as low as you can safely while feeling a stretch if you can’t touch the floor with the kettlebell. If getting to the ground is simple, you can extend your range of motion by standing on a step.

Brunette man wearing all white doing a kettlebell workout in the gym.

Warming Up

There are ten workouts in total, including moves with kettlebells and bodyweight. Start by executing 10 repetitions of each exercise. Total reps for that are 100. Don’t take too long between exercises, but also don’t take too little time. This warm-up period is necessary for two reasons.

Your body is getting ready for the upcoming work. The muscles, joints, tendons, and ligaments can get ready for the work by doing the motions. Additionally, this is an opportunity for mental seclusion.

With each of these workouts, you’re trying to perfect your form. You should perform each exercise consistently from start to finish. Spend some time right now allowing your muscles to function how you expect them to.

Related: The Best 15-Minute Warm-Ups

45-Minute Kettlebell and Bodyweight Workout

Take as much time as necessary to recover between exercises. 30 to 60 seconds are an excellent starting point. After completing your first circuit, take a two-minute break before repeating (for a total of two circuits). 

Exercise AMRAP
Kettlebell Halo 60 sec (30 sec each direction)
Push Up 60 sec
Kettlebell Swing 60 sec
Lying Leg Raise 60 sec
Kettlebell Row 60 sec (30 sec each side)
Abdominal Crunch 60 sec
Kettlebell Goblet Squat 60 sec
Bodyweight Jump Squat 60 sec
Kettlebell Single Leg Deadlift 60 sec (30 sec each side)
Alternating Bodyweight Lunge 60 sec

Cool Down

No more than 10 minutes should be spent on the warm-up. It takes 36 minutes to complete the two circuits and the rest period, which adds another 26 minutes. You have about nine minutes to stretch once more, breathe deeply, and wait for your body temperature and heart rate to return to normal before carrying on with your day. 

You should see significant improvements in the way you appear, perform, and feel after completing this programme three times a week as your primary aerobic exercise for eight weeks. All you need is a kettlebell, your body, and some space.

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