This killer kettlebell workout uses just 4 moves to sculpt your body

Kettlebell workout
(Image credit: Shutterstock)

This killer kettlebell workout is ideal if you want to sculpt stronger, leaner muscles and burn calories with minimal equipment. It uses just four moves to build tone in 10 minutes. Now that’s an ideal workout length. 

Kettlebells are hugely versatile, and some of the best kettlebells can add instant intensity to your functional training without splashing the cash on the best home gym equipment. They can be tacked on to cardio workouts to improve your cardio fitness and endurance or utilized during strength training to build muscle and explosive power. 

You don’t need two kettlebells to achieve results, either. According to the Journal of Applied Physiology, unilateral (single-sided) training using one kettlebell can help strengthen underperforming or inactive muscles without your stronger muscles taking over. It can also challenge your core strength and improve your balance. 

This workout will challenge your cardio credentials and balance and build functional full-body strength using just four exercises in 10 minutes. If you prefer working with dumbbells, this full-body dumbbell workout builds strength in just 6 exercises, and I also recommend learning how to do a kettlebell swing before wielding one above your head. Read on for the workout.

The killer kettlebell workout

As a trainer, I like to ensure people don’t get bored, so this kettlebell workout is guaranteed to keep you on your toes using some of the best kettlebell exercises. Perform this as a pyramid AMRAP (as many rounds as possible), starting with 2 reps per exercise and building by 2 each round. If you hit 10 reps, descend by 2 reps each round and continue for 10 minutes. 

If you’re building up an enviable kettlebell collection, I recommend picking two weights — one medium and one large — to switch between. Are you only using one? A medium weight will work, but ensure it’s challenging enough for your fitness level and ability. 

American kettlebell swing

Person performing a kettlebell swing with arms extended in front

(Image credit: Getty images)
  • Muscles worked: shoulders, glutes, hamstrings, erector spinae, quads, forearms, core, and back. 

Stand with feet shoulder-width apart (or slightly wider), toes pointed slightly outwards, and hold your kettlebell in both hands. Roll your shoulders back and down and engage your core. Hinge forward at your hips while maintaining a flat back and push your bum back, swinging the kettlebell back between your legs, then explosively drive it forwards, extending your hips. Swing the kettlebell above your head, then control the descent back down. 

My top tip: Go heavy and focus on the hip hinge. Avoid squatting or sending the focus to your arms, and squeeze your glutes. You can hold a kettlebell in each hand if you’re very advanced or alternate single-handed. Reduce the swing to shoulder height if needed.  

Kettlebell hang clean and press (alternating)

Person with kettlebell in a front rack position: kettlebell workout

(Image credit: Getty images)
  • Muscles worked: Hamstrings, quads, back, shoulders, core. 

Stand with your feet shoulder-width apart and place the kettlebell between your feet. Grip the handle overhand, slightly off-center. Keep your back flat and chest forward-facing, then swing the kettlebell back slightly and pull it upwards close to your body. Bring your arm under the kettlebell into a racked position with your elbow close to your ribs. Drive the weight above your head in an overhead press while extending your elbow. 

My top tip: Avoid hitting the weight against your wrist and keep the kettlebell close at all times. Your bicep should be close to your ear during the press.  

Kettlebell deficit burpee push-up (alternating)

Person performing a kettlebell push-up burpee with two kettlebells

(Image credit: Getty images)
  • Muscles worked: Chest, shoulders, triceps, core, glutes, quads (all major muscle groups) 

Start in a push-up position (also try these 5 chest day variations), gripping your kettlebell in your left hand — this will place more emphasis on the left side of your body. Engage your core. Perform a push-up (learn how to do a push-up), then jump your feet just behind your hands and stand up holding the kettlebell. Exchange hands while standing, then hinge forward at the hips and perform a Romanian deadlift to place the kettlebell down on your right side. Jump back to a high plank and repeat. 

My top tip: Keep a flat back and use your legs and core to stand up to avoid lower back pain. You can use two kettlebells if you have them. Use your knees if you prefer during the push-up.  

Kettlebell racked reverse lunge (alternating)

Person performing a kettlebell reverse lunge with two racked kettlebells

(Image credit: Getty images)
  • Muscles worked: glutes, quads, hamstrings, core. 

Repeat the kettlebell clean method above and start in the front rack position with the weight on your front shoulder/upper arm. Keep your elbow close to your body and your core engaged. Step your left leg back, keeping toes and knees pointed forwards, then bend into a lunge position without smacking your knee on the floor. Drive through your front foot to stand and step feet hip-width apart. Repeat on your right leg. 

My top tip: Learn how to do a lunge properly to avoid knee injury and find out what happened when our editor did 100 lunges a day for a week.  

Not sure what to try next? Find out what happened when I trained like one of the UK’s top CrossFit athletes and get bigger shoulders by learning how to do lateral raises.  

Next: I just tried this yoga for knee pain workout — here’s what happened. Plus, we asked an expert — sit-ups vs crunches: Which ab exercise is better?

Sam Hopes
Senior Fitness Writer, Fitness and Mobility Coach

Sam Hopes is a level 3 qualified trainer, level 2 reiki practitioner and senior fitness writer at Tom's Guide. She is also currently undertaking her Yoga For Athletes training course. Sam has written for various fitness brands and websites over the years and has experience across brands at Future such as Live Science, Fit&Well, Coach, and T3.

Having worked with fitness studios like F45 and Virgin Active, Sam now primarily teaches outdoor bootcamps, bodyweight, calisthenics and kettlebells. She also coaches mobility and stretching-focused classes several times a week and believes that true strength comes from a holistic approach to training your body.

Sam has completed two mixed doubles Hyrox competitions in London and the Netherlands and finished her first doubles attempt in 1:11.

Read more
Man holding one of the best kettlebells up to his shoulder using left arm against a grey backdrop
I tried this 4-move kettlebell workout to build full-body strength — here's what happened to my body
Woman performing an upright row holding a kettlebell up to her chest against a white background, showing abs
Yes, you can build upper-body strength without the gym — thanks to this 3-move kettlebell workout
Woman showing core muscles in activewear with hands on hips
If you want sculpted arms and shoulders, I'd follow this trainer's 5-move upper-body kettlebell routine
Woman holding a kettlebell in an upright row against orange background
No sit-ups or crunches — just 15 minutes of core building kettlebell exercises
Man outdoors training holding a kettlebell in right hand
Forget squats — this kettlebell workout builds a stronger core and boosts balance and stability in just 30 minutes
Man outdoors training holding a kettlebell in right hand
Back in the gym? 5 kettlebell exercises to build full-body strength, power and muscle
Latest in Fitness
Man in a low squat with arms extended at shoulder height during gorilla walk exercise
Mobility coach shares 'squat like a baby' routine to boost lower-body flexibility and improve hip health
a photo of a woman with strong abs
I tried this 7-minute intense core workout — here’s what happened to my abs
Left image Jordan Chiles, right image Simone Biles both competing in gymnastics
I tried Olympic Champion gymnast Simone Biles’ ab workout — here’s what happened to my core
Close-up photo of the black version of Samsung's Galaxy Ring held between thumb and index finger in front of a garden.
Samsung patent suggests a future Galaxy Ring will include a temperature sensor — here's how it could work
a woman's abs
Forget sit-ups — build core strength and boost your mobility in just 15 minutes with this Pilates routine
a photo of a woman wearing gym kit standing in front of a blue sky
3 moves, no equipment — a Pilates instructor says these exercises are key to boosting energy and full-body mobility
Latest in News
apple watch 4
Apple Watch escapes U.S. import ban after court victory in patent case
samsung galaxy s25 edge mockups at galaxy unpacked 2025
iPhone 17 Air and Samsung Galaxy S25 Edge could get yet another ultra-thin rival
NYTimes Connections
NYT Connections today hints and answers — Sunday, March 9 (#637)
Prime Gaming's selection of free games for March 2025
Amazon Prime is giving away these 20 games in March — get Fallout, Saints Row 3, and more free games now
Hugh Grant as Mr. Reed in "Heretic"
Max top 10 movies — here’s the 3 worth watching right now
NYT Strands on a cellphone
NYT Strands today — hints, spangram and answers for game #371 (Sunday, March 9 2025)